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If you’re looking to add an amazing calisthenics variant to pushups that focus harder on the triceps, then look no further than the tricep dip. What’s a tricep dip? It is basically what it sounds like: a bodyweight exercise that has you lower (or “dip”) and then lift yourself back up by just using your triceps. It burns so good, and builds incredible strength in the largest muscle in your upper arm. Depending on available equipment and your strength, there are two basic ways to perform a tricep dip.
How to Perform
Option A: With an Elevated Platform (Coffee Table, Chair, etc.)
A. Place your palms on a sturdy platform as pictured to the right.
B. Extend your legs as far as you feel you can based on your strength. You can bend your knees as much as you need to reduce the resistance and make the move easier.
C. Extend your arms completely so that you are pushing your body upwards. Your shoulders should also be pushing downwards.
D. Keep your chest out, your core tight, and your back straight.
E. Slowly lower your body down, focusing on your triceps. Keep your elbows tucked in – don’t let them flare out.
F. Pause for a second when your body is at its lowest.
G. Use your triceps to slowly lift your body back upwards. At the top, make sure to give your body that extra little push upwards with your shoulders!
H. Perform 3 sets, and aim for 8-12 reps.
Option B: With Dip Bars or Parallel Bars (Ideal)
A. Grip each bar over the top with your hands.
B. Extend your arms completely so that you are pushing your whole body up. Your shoulders should also be extended as if you are pushing them to the floor. Depending on your height, you may need to bend your legs.
C. Keep your core tight and your back straight.
D. Slowly lower your body down with control, focusing on your triceps. Keep your elbows tucked in – do not let them flare out.
E. Pause for a second when your body is at the lowest you can handle.
G. Use your triceps to slowly lift your body back upwards. At the top, make sure to give your body that extra little push upwards with your shoulders!
H. Aim for 3 sets of 8-12 reps.
*Note* – If you don’t have the bars for tricep dips, you can use two sturdy chairs or stools instead! Just stand between them, place your palms on each, and do the same dip motion as described above.
*Another note* – Add a weight belt or vest for an extra challenge.
I Dip. You Dip. We Dip.
What’s a tricep dip going to work out for you? It’s all in the name, but it can also provide a great workout for your chest and shoulders. Add tricep dips to your workouts to really feel the burn in your arms and build amazing pushing strength! And remember to stretch!
Have you included the tricep dip in your bodyweight workouts? How have your results been? Let me know in the comments below, and check out my post on some great tricep dip variations to challenge yourself even further!
If you are interested in workout programs that include tricep dips, then I suggest that you first look into the Bar Brothers “System” program.
