The classic triceps exercise.

Triceps dips are a great way to add definition to the back of your arms. They’re extremely mobile and can be done anywhere with a sturdy ledge of any sort.

I’ve had a few people tell me that dips hurt their elbows or shoulder. The lower you go in the dip, the pressure that’s put on your shoulder increases, especially if you have weak triceps. So if you’ve ever hurt your shoulder, just don’t do triceps dips. Substitute with overhead triceps extension or skullcrushers.

If you’ve never had a shoulder injury but still experience pain, then it’s possible that you have tight rotator cuff muscles. This can be fixed by stretching. Until the pain subsides, you should definitely substitute with other triceps exercises that put less load on your shoulder.


How to:

  • Set up with your hands resting on a ledge behind you, feet out in front.
  • Slowly lower your body until your upper arms are parallel to the ground.
  • Contract your triceps muscles to raise yourself back up.


  • Keep your shoulders down, don’t let them shrug upwards.
  • To make it easier, pull your feet in and bend your knees. The more you straighten your legs, the harder the exercise becomes.
  • Don’t bounce, lower yourself in a controlled fashion and really contract that tricep muscle on the upward motion.

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