Arms
Tricep Dips
A bodyweight triceps move with your hands behind you on a bench, step or chair. It works the back of your arms, with your chest and shoulders helping.
- Works
- Triceps, chest, front shoulders
- Equipment
- A bench, step, sturdy chair or couch
- Load
- Bodyweight
How to do it
- 1Sit on the edge of a bench, step or sturdy chair with your hands next to your hips, fingers pointing forward. If it's a chair, push it against a wall.
- 2Slide your hips off the edge so your arms hold you up, knees bent and feet flat.
- 3Bend your elbows straight back to lower yourself until your upper arms are about level with the floor.
- 4Press back up, stopping just short of locking out so your triceps keep working.
Cues
- Hands on a chair, bench or couch. A chair works fine.
- Elbows point back, not out.
- Don't lock out at the top.
Common mistakes
- Elbows flaring out. Point them straight back so the work stays on your triceps.
- Dropping too low. Going too deep puts a lot of stress on the front of your shoulders. Stop when your upper arms are level with the floor.
- Drifting away from the bench. Keep your back close to the edge, chest up and shoulders down.
Easier
Tiff's version is on the floor: hands behind you, knees bent, lift your hips and bend your elbows.
Harder
Straighten your legs out in front of you, or take 3 seconds to lower.
Try it: 3 sets of 12 to 15 reps, or 30 seconds on and 30 off.
Are bench dips bad for your shoulders?
They can be if you go too deep or let your shoulders roll forward. Keep your elbows pointing back, stop when your upper arms are level with the floor and keep your chest up. If you still feel it in the front of your shoulder, swap in skull crushers or kickbacks.
