Tricep Dip: How-to, Benefits & Variations
Tricep dips target all three tricep heads using body weight. Hands on a bench behind you, lower by bending elbows straight back, press up. Builds pushing strength for daily activities.
Tricep Dip: How-to, Benefits & Variations
Pushing yourself up from a chair, a bathtub edge, a pool ledge, the ground after sitting cross-legged at a picnic. Every one of these demands tricep strength. And for most women, it is the first muscle group to fall behind because nothing in daily life loads it enough to maintain it.
Tricep dips are the bodyweight solution. You place your hands on a bench, chair, or step behind you, lower your body by bending your elbows, and press back up. The movement is simple, the burn is immediate, and the carryover to real-life pressing tasks is direct.
But here is what most people get wrong: they flare their elbows out to the sides, turning a tricep exercise into a shoulder destroyer. Elbows point straight back. Always. If your shoulders ache during dips, it is almost certainly a form issue, not a joint issue. Fix the elbows, and the discomfort vanishes for most people.
Low Impact Hiit 7
Danielle Harrison
How to Do Tricep Dips
Set up in the starting position for tricep dip. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Keeping the elbows back behind you, exhale, lift hips, inhale, drop hips."
Complete the full range of motion. "Bend your elbows, lengthen. Try to bring your bum back to the fingertips."
Return to the starting position with control. Take the breather if needed.
Lianna Brice adds: "Let's take the other leg off. Long leg, big bends in the elbows."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The tricep dip directly supports this by targeting key muscle groups.
Coach's Tips
"Keeping the elbows back behind you, exhale, lift hips, inhale, drop hips." - Jessica Casalegno
Jessica Casalegno
"Bend your elbows, lengthen. Try to bring your bum back to the fingertips." - Amelia Jane
Amelia Jane
"Let's take the other leg off. Long leg, big bends in the elbows." - Lianna Brice
Lianna Brice
"Take the breather if needed." - Danielle Harrison
Danielle Harrison
"The further you take your feet out, the more you're gonna take the weight through the upper body." - Danielle Harrison
Danielle Harrison
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The tricep dip loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Single Leg Tricep Dips
highTricep Dips (Seated)
highTricep Dips (Reverse Tabletop)
mediumTricep Dips on Blocks
mediumBenefits
Builds strength
The tricep dip targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The tricep dip directly addresses this.
Requires minimal equipment
No equipment needed. You can do the tricep dip at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the tricep dip with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Danielle Harrison warns: "Take the breather if needed."
Workouts Featuring This Exercise
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Frequently Asked Questions
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