How to do triceps dip exercises

This is an animated body sculpting tutorial for triceps dip exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning triceps dip exercises.

How to do Triceps Dips

In this lesson you will learn how to do triceps dips on a bench (triceps = backside of the upper arm - opposite of the biceps). If you wanna train your triceps at home, you can also do your triceps dips on a chair, a sofa, on your bed or on the edge of a bath tub. If you wanna do heavier triceps dips or dips with extra weight, you can do dips between two benches and put plates on your stomach or do dips on parallel bars and attach weight to a weight lifting belt. There are 3 different triceps dip variations. The one shown here is the easiest variation and can be done anywhere.

Description: Triceps Dips

* Place your hands on the edge of a bench, so that your fingers point towards you back. Distance between hands: Less than 1 foot. If your wrists feel uncomfortable, you can turn your hands slightly in, so that the thumb area of your palm carries more weight. However, your arms have to stay parallel during the entire exercise. Elbows stay close together. You can do triceps dips with bent or extended knees. I personally prefer dips with extended knees. This way you can`t help with the legs. For dips with extended legs, let your heels touch the floor and your feet point up. For dips with bent legs, plant your feet about 1 meter from the bench and bend your knees, so that your thighs are horizontal and your calves are vertical. Either way, start with your arms fully extended and look straight forward. The shoulders have to stay still during the entire exercise (keep shoulders low).