Triceps Dip Variations
Over the past few years, I have a little competition with my daughter, Lauren (@baby_beefcake), to see who can do more pull-ups whenever we get together. Our little competition provides quite a bit of impetus for me to regularly work on my pull-ups for the next time we get together. Now that Lauren’s been powerlifting on a regular basis, she’s been crushing me in the pull-up test and has even added Air Walking to her pull-ups.
Recently Lauren has suggested switching to triceps dips for our little competition. Of course, I said sure since I used to do a lot of triceps dips in my younger days. I was shocked to find out that I couldn’t do a single standard triceps dip and had to switch to the assisted triceps dip machine at the gym to complete a set.
For some reason, using the assisted triceps dip machine causes me anxiety when I see how much weight I need to support my dips. Fortunately Dr. Caleb Burgess DPT OCS CSCS created an Instagram post on Dip Progression that I can use to work on my dips at home to provide Lauren with a bit of competition the next time we get together. Of course, as a founder of PT-Connect and PT-Helper, I’ve added these exercises into our exercise library to help keep me consistent.
Listed below are our triceps dip variations available in our Fitness – Arms category:
- Triceps Bench Dips with Knees Bent: Start by sitting on the edge of bench with your hands besides your hips, palms down. Slide forward off the bench while keeping your knees bent in front of you and your butt just off the side of the bench. Lower your body down by bending your arms until your upper arms are parallel with the floor. Push down on the bench with your hands to push your body back up. Repeat.
- Triceps Bench Dips with Knees Straight: Start by sitting on the edge of bench with your hands besides your hips, palms down. Slide forward off the bench while straightening your legs so that your heels touch the floor and your butt is just off the side of the bench. Lower your body down by bending your arms until your upper arms are parallel with the floor. Push down on the bench with your hands to push your body back up. Repeat.
- Triceps Bench Dips with Raised Legs: Start by sitting on the edge of bench with your hands besides your hips, palms down. Place another bench across from you that you can reach with your extended legs. Slide forward off the bench while straightening your legs and placing your legs on top of the bench. Your butt should be just off the side of the bench. Lower your body down by bending your arms until your upper arms are parallel with the floor. Push down on the bench with your hands to push your body back up. Repeat.
- Triceps Dips With Leg Assist: Grasp the bars of a dip apparatus while placing a stand behind you to put your feet on to offset your weight. Raise your body so that your arms are almost locked. Slowly lower yourself down. Your elbows should stay close to your body. Lower yourself until there is a 90 degree angle formed between your forearm and upper arm. Push yourself back up to the starting position.
- Eccentric Lowering Triceps Dips With Leg Assist: Grasp the bars of a dip apparatus while placing a stand behind you to put your feet on to offset your weight. Raise your body so that your arms are almost locked. Lift your feet off the stand. Slowly lower yourself down. Your elbows should stay close to your body. Lower yourself until there is a 90 degree angle formed between your forearm and upper arm. At the bottom of the dip, place your feet back on the stand to offset your weight. Push yourself back up to the starting position. Repeat.
- Triceps Dips: Grasp the bars of a dip apparatus. Raise your body so that your arms are almost locked. Slowly lower yourself down. Your elbows should stay close to your body. Lower yourself until there is a 90 degree angle formed between your forearm and upper arm. Push yourself back up to the starting position.
Reminder: Please consult your physician or physical therapist before engaging in any physical activity and stop if you experience pain or discomfort.