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How to Do Triceps Dips in 3 Simple Steps

Ready to learn how to do triceps dips properly? Position your hands shoulder-width apart on a bench or stable chair (see video above to do the move on the floor). Your fingers should be at the edge of the bench, facing your heels. With your legs straight out in front of you, position your feet so that your hips just barely touch the edge of the bench and your arms are completely straight.

  1. Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Make sure your hips just graze the bench's edge throughout the movement. If you wander forward, you could end up straining your shoulder.
  2. How far you bend your elbows depends how strong your triceps are. Start by bending your elbows to 90 degrees. Once you master that, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
  3. Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move.

Don't have a bench or chair handy? Just hop down on the floor, get in a tabletop position, and complete the same movement from there. To make triceps dips from the floor more difficult, cross one ankle over your opposite knee. Bring on that summer sundress.