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How To Do Tricep Dips: Best Exercise For Bigger Upper Arms

The tricep dip is a classic exercise for working the triceps muscles. The exercise can be done with or without weights, and can be modified to make it more or less challenging. In this guide, we’ll show you how to do a tricep dip properly, and offer tips on how to make the exercise more challenging as you progress.

How to do tricep dips?

  1. To do them on a pull-up station, you need to find the parallel bars.
  2. Step in between the bars and grip them with your hands shoulder-width apart.
  3. Bend your knees and slowly lower yourself down until your elbows are at 90 degrees.
  4. Keep your back straight and don’t let your hips drop.
  5. Then press back up to the starting position.

Variations of tricep dips

Tricep dips on a chair or bench

  1. To do this exercise, start by sitting on the edge of a chair or bench with your hands on the edge next to your hips.
  2. Place your feet together and straighten your legs out in front of you.
  3. Use your arms to lift yourself up off of the chair or bench so that you are suspended in the air with your arms straight.
  4. Bend your elbows and lower yourself down towards the floor until your upper arms are parallel to the floor.
  5. Keep your back close to the edge of the chair or bench, and use your triceps muscles to push yourself back up to the starting position.

Tricep dips without equipment

Doing tricep dips without any equipment is a great way to get a good workout for your arms. You can do them almost anywhere, and they are very easy to learn.

  1. To do tricep dips without any equipment, start by sitting on the ground with your legs out in front of you.
  2. Place your hands on the ground next to your hips, and then press down into the ground with your hands to lift yourself up.
  3. Get into a M position.
  4. Next, slowly lower yourself down towards the ground by bending your elbows, making sure to keep your back close to the ground.
  5. Once you reach the bottom of the dip, press yourself back up to the starting position.
  6. Make sure to keep your abdominal muscles pulled in so that you don’t strain them.

Benefits of tricep dips

When it comes to developing strong and toned arms, few exercises can match the tricep dip. This simple move not only helps to tone and strengthen the triceps but also works the chest and shoulders. Additionally, tricep dips are a versatile exercise that can be done virtually anywhere – at home or in the gym.

One of the best things about tricep dips is that they can be modified to fit any fitness level. If you’re just starting out, you can do them with your hands on a bench or stool. As you get stronger, you can increase the challenge by doing them with your feet elevated on a bench or chair.

Benefits of triceps dips for boxing?

There are many benefits of triceps dips for boxing. First, triceps dips are a great exercise for developing bigger upper arms. They also help to improve strength and power in the shoulders and triceps muscles, which are all important for boxing.

Finally, triceps dips are a relatively easy exercise to learn and perform, making them a good option for boxers who are just starting out.

What muscles do tricep dips work?

The triceps are a three-headed muscle on the back of the upper arm. The pectoralis major is a large, fan-shaped muscle that covers the front of the chest. The trapezius is a large, triangular muscle that covers the upper back and neck.

The serratus anterior is a small, thin muscle that runs along the side of the ribcage. All of these muscles are used during tricep dips. The triceps are worked most intensely during this exercise, but the pectoralis major, trapezius, and serratus anterior are also involved.

Common tricep dips mistakes

There are a few common mistakes people make when doing tricep dips. The first is not going deep enough. When you do the dip, go down until your upper arms are parallel to the floor. This will work the triceps more than if you only go down a few inches. Another mistake people make is using too much weight.

If you’re unable to do at least 10 reps with good form, the weight is too heavy. The final mistake is not keeping the elbows close to the body. This also focuses the work on the triceps rather than the shoulders and chest.

Is it ok to do tricep dips everyday?

In general, it is ok to do tricep dips every day. However, if you are new to this exercise or are not used to doing them every day, you may want to start out by doing them three times a week.

This will help your muscles get used to the exercise and prevent any injuries. Once your muscles are used to the exercise, you can then do them every day.

How do I make my tricep dips harder?

If you’re looking to make your tricep dips harder, using a dip belt can be a great way to do that. By adding weight to your waist, you’ll make the exercise more challenging and work your muscles harder.

Be sure to start with a weight that’s comfortable for you and gradually increase the amount as you get stronger.

When doing tricep dips, you can make them harder by holding a dumbbell between your legs. This will add resistance and make the exercise more challenging.


Tricep dips are a great way to sculpt bigger arms. They offer many benefits, such as increased strength and muscle mass. They can be performed almost anywhere, making them a convenient exercise to add to your routine.

To get the best results, make sure to do them regularly and increase the difficulty as you get stronger. So if you’re looking to improve your upper body strength and appearance, give tricep dips a try!