Beginners' Guide to Exercise: Tricep Dips

A simple, but highly effective exercise for strenghtening and toning the back of the upper arms. All you need is a bench, chair, or low table.

How to do tricep dips:

1.    Sit on a bench (chair, low table…) and with palms flat, grip around the edge of the bench.

2.    With legs outstretched and heels on the ground, slide off the chair and lower your body to the ground bending at the elbows, keeping them pointing behind you, not out to the sides.

3. Slowly lower to the point where your upper arms are parallel to the ground, forming a right angle with your lower arms.

3.    Return to the start position by pushing through your palms until your arms are straight again. Try 3 sets of 8 reptitions.

Tip: The primary muscles used in triceps dips are the triceps, although most chest and arm muscles are activated.

Too easy?: To intensify this exercise, raise your feet from the ground by placing them on something of lesser or equal height to the bench.

Safety: Seek advice from a medical professional before starting any exercise programme. Stop immediately if you feel pain. The first time you perform this exercise should be under the supervision of a qualified fitness professional.

By Anna Reich

Anna is a nationally accredited Level 3 Personal Trainer specialising in strength, toning and cardio vascular fitness, with the acclaimed NASM qualifaction in program design and corrective exercise.