Triceps exercise

Supported Dips

How to do the Supported Dips with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.) Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms. Hinging at the elbow,…
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Illustration showing the Supported Dips
Targets

Muscles worked

Triceps muscle Triceps Primary Shoulders muscle Shoulders Secondary
Technique

How to do the Supported Dips

  1. 1 Sit down on a bench, hands next to your thighs. (You can also perform a bench dip off a stair or other elevated surface; the same steps apply.)
  2. 2 Walk your feet out and extend your legs, lifting your bottom off the bench and holding there with extended arms.
  3. 3 Hinging at the elbow, lower your body down as far as you can go, or until your arms form a 90-degree angle.
  4. 4 Push up through your palms back to start.