Triceps dips are one of the best ways to tone your triceps, according to research from the American Council on Exercise. Even better, you need little to no equipment to reap the rewards. While getting the most out of any exercise requires proper technique, form is especially important with triceps dips, says Brett Hoebel, creator of the 20 Minute Body and celebrity trainer on The Biggest Loser season 11. Any missteps can strain your joints, he says. Good thing learning how to do triceps dips is easy—with Hoebel’s step-by-step guide.
- Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Make sure your hips just graze the bench’s edge throughout the movement. If you wander forward, you could end up straining your shoulder.
- How far you bend your elbows depends how strong your triceps are. Start by bending your elbows to 90 degrees. Once you master that, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your biceps is pressed against the base of your forearm.
- Pause, then press through the heels of your hands to straighten your arms fully, making sure to lock your elbows at the top of the move.
Don’t have a bench or chair handy? Just hop down on the floor, get in a tabletop position, and complete the same movement from there. To make triceps dips from the floor more difficult, cross one ankle over your opposite knee. Bring on that summer sundress.