Triceps exercise

Tricep Dip

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

Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a…
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Illustration showing the Tricep Dip
Targets

Muscles worked

Triceps muscle Triceps Primary Shoulders muscle Shoulders Secondary
Gear

Equipment

Dip bar Dip bar
Technique

How to do the Tricep Dip

  1. 1 Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle.
  2. 2 Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging. Don’t fully lock out your arms at the top.