Triceps Dips
Triceps dips are a bodyweight exercise targeting the triceps. Performed using a chair or elevated surface, they involve lowering and raising the body using arm strength, effectively isolating the back of the upper arm while also engaging the shoulders and chest.
How to do it
- Sit on the edge of a sturdy chair or mat with your hands gripping the edge beside your hips, fingers pointing forward.
- Slide your hips off the edge and extend your legs out in front of you.
- Bend your elbows and slowly lower your body toward the floor, keeping your back close to the chair.
- Stop when your elbows are at approximately 90 degrees.
- Press through your palms and straighten your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back close to the chair
- Lower until elbows reach 90 degrees
- Keep your shoulders down and back
- Press through your palms to lift
- Engage your core for stability
Breathing: Inhale as you lower your body, exhale as you press back up to the starting position.
Common mistakes
- Moving too fast: reduces control and increases risk of shoulder strain.
- Flaring elbows out: puts unnecessary stress on the shoulder joint.
- Sitting too far from the bench: creates awkward leverage and shoulder discomfort.
- Using legs to push: takes the work away from your triceps.
Muscles worked
Primary: triceps. Secondary: shoulders, chest.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have existing shoulder discomfort, choose a gentler pushing exercise.
- If you feel sharp pain in your wrists or elbows, stop and check your hand positioning.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the work in the back of your upper arms (triceps). It is normal to feel a mild stretch in the front of your shoulders.
What if I feel sharp pain in my shoulders?
Stop immediately. Sharp pain is a signal to stop. Try a gentler movement like push-ups against a wall or incline surface.
Can I do this on my couch?
It is safer to use a sturdy, non-slip chair or a bench. A soft couch may shift or sink, making it harder to maintain proper form.