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Triceps Dips

Targets the back of your arms. All you need is a chair.

Level Beginner
Equipment A chair or bed
Sets and reps 3 sets x 10-15
Works on Triceps, shoulders

How to do it

  1. Place your hands on the edge of a chair, fingers pointing forward.
  2. Slide your hips off the chair so you are hanging in front of it.
  3. Bend your elbows and lower until they reach about 90 degrees.
  4. Push through your hands to come back up.

Common mistakes

  • × Letting the elbows flare out - they should stay pointing straight back.
  • × Shrugging your shoulders up to your ears - keep them pressed down.
  • × Going too deep - this can cause shoulder pain.
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One thing that matters

Want it easier? Bend your knees. Want it harder? Keep your legs straight and further away.

How much

Sets and reps for Triceps Dips

Where you are Aim for
Just starting 3 sets x 6, knees bent
The standard 3 sets x 10-15
Once it is easy 3 sets x 20, legs straight
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Breathing

In as you lower, out as you press up. Do not hold it at the bottom - that is where people go red.

Too hard, or too easy?

Where this sits

← Easier Chair Triceps Extension 3 sets x 12-15

Start here if you cannot do triceps dips with clean form yet.
You are here Triceps Dips 3 sets x 10-15

Beginner · A chair or bed

Harder → Diamond Push Ups 3 sets x 8-15

Move up when triceps dips stops being a challenge.
Questions

Triceps Dips, answered

How do I make triceps dips easier?

Bend your knees and bring your feet closer to the chair. The more your legs help, the lighter your arms work. Straightening the legs out is the way to make it harder later.

My shoulders hurt doing dips. Why?

You are dropping too low, or your hands are too far from your body. Stop when your upper arms reach parallel with the floor and keep your back close to the chair the whole way.

What can I use instead of a chair?

The edge of a bed, a low table or a step - anything solid that will not slide. Push it against a wall before you trust it with your weight.

One exercise is never the whole story

Which day to do Triceps Dips, how many sets, and what to pair it with - the AI builds the whole plan. Your first one is free.

Build My Free Plan
Arms

You can also try

🦾 Intermediate

Pike Push Ups

Shoulders, triceps

The best shoulder exercise you can do at home. Your own bodyweight does the job of a dumbbell.

3 sets x 8-12 →
🦾 Beginner

Arm Circles

Shoulders

Doubles as a warm up, but hold it long enough and your shoulders will be burning.

2 sets x 30 sec →
🦾 Beginner

Plank Shoulder Taps

Shoulders, core

A plank on your hands where you tap each shoulder in turn. Your shoulders and core have to work together to stop you tipping over.

3 sets x 20 total →
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This is general information, not medical advice

Everything on this page is worked out from a formula or from published averages. It has never met you, and it cannot see your blood pressure, your medication or an old injury.

Talk to a doctor before you start if you are pregnant or breastfeeding, have a heart condition, diabetes or high blood pressure, take regular medication, have or have had an eating disorder, are recovering from injury or surgery, or are under 18. Stop and get advice if any exercise causes pain, dizziness or chest discomfort.

More about where these numbers come from is on the about page.