Tricep dips are a great way to get toned arms. You can try these variations of tricep dips that will help you strengthen and tone your arms.

Triceps is a major muscle of the upper arm that helps push or pull your body weight around and carry heavy items. That’s why you need to keep them strong. Exercises like push-ups and bench presses can help tone your triceps and other muscles. Tricep dip is another exercise that helps tone these muscles. Usually, it is performed on an elevated surface which can be a chair or a bench. It is the perfect exercise if you want to strengthen your arm as well as your shoulders. It can be fun to do tricep dips, as there are many variations. Before you try different variations of tricep dips, make sure to avoid common mistakes like shrugging shoulders up towards your ears, dipping your body too low, or leaning forward while dipping. Here’s everything you need to know about tricep dips for toned arms.

What are tricep dips?

Tricep dips are a bodyweight exercise that strengthens your triceps, biceps and shoulder muscles. They can be done almost anywhere without the need for a gym. They help tone your arms by targeting the triceps, which is the large muscle at the back of your upper arm. Regularly doing tricep dips can lead to firmer and stronger arms, says fitness expert Mukul Nagpaul.

A woman with strong arms
Perform tricep dips to strengthen your triceps.. Image courtesy: Pexels

How to do tricep dips?

To work on your arms, here’s the right way to do tricep dips:

  • Start by sitting on the edge of a chair or bench.
  • Keep your hands next to your hips and make sure your fingers are pointing forward.
  • Slide your butt off the chair while keeping your hands in place.
  • Bring down your body until your elbows form a 90-degree angle, then push yourself back up.

Variation of tricep dips

There are different versions of tricep dips that you can try according to your needs. These variations not only strengthen your triceps, but also engage other muscle groups. For instance, ring dips is also about core strength and stability, and weighted dips increase overall strength, shares Nagpaul.

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Here are some variations of tricep dips –

1. Bench dips

  • For this variation, you’ll need two benches.
  • While keeping your hands on one bench, place your feet on the other.
  • Lower your body till your elbows form a 90-degree angle.
  • Push yourself back up and repeat.

This variation not only targets your triceps, but also your core and lower body, says the expert.

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2. Straight leg dips

Start as you would for a basic dip, but extend your legs out in front of you.

This increases the challenge to your triceps and also works your core due to the added stability required.

3. Weighted dips

  • For this variation, you need to sit on the edge of a chair or bench with a weight plate on your lap.
  • Perform the dip as usual.

The added weight increases the resistance, leading to greater strength gains, says Nagpaul.

4. Ring dips

These are performed on gymnastic rings instead of a bench.

The instability of the rings makes this exercise more challenging, working not only your triceps but also your shoulders, chest and core.

Woman with strong body
Single leg dips can work on your full body. Image courtesy: Adobe Stock

5. Single leg dips

Start as you would for a basic dip, but lift one foot off the ground.

This variation challenges your balance and engages your core, making it a more full-body exercise.

People with shoulder or wrist injuries should avoid doing tricep dips as they can exacerbate these conditions. Always consult with doctor or fitness professional before starting any new exercise regimen.

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