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Tricep Dips

Difficulty: ⭐⭐ Intermediatepush
👆 Tutorial by FitnessFAQsWatch on YouTube

Home Setup

Use two sturdy chairs or a bench for support

Two chairsBenchCoffee tableCouch edge

💡 Pro tip: Start with feet on ground for assisted dips, progress to elevated position

Gym Setup

Dip bars, assisted dip machine, or bench

Safety: Keep shoulders stable and avoid excessive forward lean

Make It Easier

Regressions for building up strength

1. Bench Dips with Feet on Ground

bench + chair

Legs assist and reduce load

2. Assisted Dips with Band

dip bars + resistance band

Band provides upward assistance

3. Negative Dips

dip bars

Focus on eccentric phase only

Make It Harder

Progressions for advanced athletes

1. Weighted Dips

dip bars + weight belt + dumbbell

Added weight increases resistance

2. Ring Dips

gymnastic rings

Instability increases difficulty

3. Korean Dips

parallel bars

Extreme range of motion and strength

↕️ Similar Movements

Close-Grip Bench Press
Similar tricep emphasis with horizontal push
Overhead Tricep Extension
Isolation for same muscle group
Push-ups
Bodyweight pushing movement
Skull Crushers
Tricep isolation exercise
Parallel Bar Support Hold
Builds strength for dip position

Form Checklist

✓Keep elbows close to body
✓Lower until upper arms parallel to ground
✓Press through palms to full extension
✓Maintain upright torso
✓Engage core throughout

Common Mistakes

  • •Elbows flaring out too wide
  • •Leaning too far forward
  • •Not going deep enough
  • •Shrugging shoulders up
  • •Using momentum instead of control

📈 When to Progress

When you can do 12-15 controlled reps with full range of motion for 3 sets