Tricep dips

triceps_dipsWorkout: upper arms, forearms, shoulders, chest
Map location: 2


Step by step
  1. Sit at the edge of a bench.
  2. Place your hands at your sides with your fingers facing forward, holding onto the edge of the bench.
  3. Place your feet on the floor slightly in front of your body, about a hips width apart.
  4. Push your body forward, taking the strain in your arms.
  5. Bend your arms and lower your body, whilst keeping your body close to the bench.
  6. Push your body back up, with your arms still taking the strain.
  7. Repeat.


Sets and reps

10-15 repetitions
Rest 30 secs to 1 min
Repeat 2-3 times


– Stay strong: keep your abdominals tight and your back straight.
– Let your arms do the work: try not to let your shoulders droop forward.
– Keep it slow: a slow and concentrated movement is harder than doing a fast one.


Strengthens upper body = good posture, safe lifting
Strengthens arms = enhances movement in other exercises

Want more of a challenge?

– Make it tougher: extend your legs away from the bench.
– Increase resistance: place a weight on your lap.