Tricep Dips At Home For Beginner For Bigger Arms

Tricep dips are for everybody, since there are no machines or weights needed for this wonderful bodyweight move, that means you can train your tricep anywhere. At the gym, in the park, on a bench, at the beach, on the floor.

Dips are one of the best exercises to increase your arm strength, and also build lean muscle in your upper arms.

They will work all three tricep muscles, and simply must be part of any effective tricep workout or bodyweight workout.

If you are looking for the best exercise to build stronger arms at home? Tricep dips may be your best option that you can do at home.

What muscles does a Tricep dip work?

Tricep dips primarily work the tricep muscles on the back of the upper arms.

Tricep dips also work the:

• Pectoralis major. This is the main muscle on the upper chest and is often referred to simply as the “pecs.”
• Trapezius. This triangular muscle extends from the neck to the shoulder to the middle back.
• Serratus anterior. This muscle is on the surface of the upper eight or nine ribs.

5 Tricep Dip Variations for Beginners at Home

There are five different ways to do this exercise as a bodyweight workout. All of them are important for your overall workout plan:

1. Tricep dips on the floor
2. Bent knee tricep dip
3. Tricep dips with straight legs
4. Tricep dip with elevated legs
5. One-Arm tricep dip

All of these exercises are great for building tricep strength, that you can do anywhere. Any home workout routine should include tricep dips because they are a great bodyweight exercise.

Read More: Best Tricep Workout At Home Without Equipment For Bigger Arms

1. Tricep Floor Dip

Tricep Floor Dip is the simple yet effective tricep dips variation that you can do at home on floor.

Floor Tricep dips are still a good tricep workout, but will require more reps to train the triceps.

This is likely the best bodyweight tricep exercise for a beginner at home, if you have no bench, no chairs, and nothing else to work with.

How To Do Tricep Floor Dip

1. Position your hands shoulder width apart on the floor with your back facing down.
2. Straighten your arms and Lift your hips off the floor, like a crab
3. Slowly bend at your elbows, and lower your upper body toward the floor until your arms are at about a 90-degree angle.
4. Push your body up to return to the start position.

Tips for proper form

• Repeat the exercise several times for an effective triceps workout
• Do is slow and controlled manner.

2. Knee Bent Tricep Dip

The bent knee tricep dip is a variation of the body weight dip, but it’s easier because you don’t need the same amount of physical strength.

It’s a preferred and recommended version of a dip because most people can do it safely and effectively.

The bent knee tricep dip is a compound movement, but it also isolates the triceps.

It is easy to learn and can be done almost anywhere, so bent knee tricep dips are a great home-workout exercise for a beginner.

How To Do Knee Bent Tricep Dip

1. Place your hands on the side of a flat bench so that your body is perpendicular to the bench when you place your feet out in front of you.
2. Only your heels should be on the floor, and your legs should be straight. Keep your knees and hips bent.
3. Bend your elbows to lower your body down until your elbows reach 90 degrees.
4. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

Tips for proper form

• Really squeeze the triceps at the top of the movement to get the most out of this exercise.
• Do not dip down too low as it places unnecessary strain on the shoulder joints.
• Place the feet further from the bench to increase resistance.
• Ensure the height of the bench allows for a full range of movement.

3. Tricep Dip

Tricep dips are a bodyweight exercise designed to activate muscles in your arms, shoulders, and chest. They are also known as triceps dips.

Tricep dips are an exercise that you can use to build your arms at home, or even on a park bench during your morning run.

How To Do Tricep Dip

1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Slide your butt off the front of the bench with your legs extended out in front of you.
3. Your arms should be fully extended with just your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Now extend your arms to lift your body back to the starting position, flexing your triceps hard at the top.

Tips for proper form

• Be sure to keep your back close to the bench.
• When doing tricep dips, roll your shoulders back, open the chest, keep your neck nice and tall.

4. Tricep Dip with Elevated Legs

The feet-elevated tricep dip is a popular bodyweight exercise for building the triceps, chest, and shoulders.

If you want to train your triceps hard, you should add Tricep Dips to your Home workout routine. Elevating the feet brings increase the intensity for this movement.

How To Do Tricep Dip With Elevated Legs

1. Position your hands shoulder-width apart on a secured bench or stable chair.
2. Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.
3. Your arms should be fully extended with your palms on the bench.
4. Bend your elbows to lower your body down until your elbows reach 90 degrees.
5. Using your triceps to bring your torso up again, lift yourself back to the starting position.

Tips for proper form

• Really squeeze the triceps at the top of the movement to get the most out of this exercise.
• Do not dip down too low as it places unnecessary strain on the shoulder joints.

5. One-arm Tricep dip

The one-arm tricep dip is a challenging and very effective movement that primarily targets your triceps, but your glutes and quads also get worked secondarily.

It’s also a better option for those who lack the upper body strength to perform a full bodyweight dip.

How To Do Tricep Dip With Elevated Legs

1. Place your hands (palms) on the side of a flat bench with your back straight, knees bent, and feet flat on the floor.
2. Slide your buttocks off the bench. Raise your left arm and right leg straight out in front of you. Your bodyweight should be being supported by your right arm and left leg.
3. Inhale as you flex your elbow to lower your body until you feel a mild stretch in your shoulder.
4. Exhale as you extend your elbow to push your body back up to the starting position.
5. Repeat for the desired number of repetitions and repeat the exercise with your left arm.

Tips for proper form

• Keep your body upright and your back straight.
• Keep your elbow close to your body, do not flare out.
• To make the one-arm bench dip easier, keep both feet on the floor.

How to Do Tricep Dips With Perfect Form

For At home tricep dips, begin with 2–3 sets of 10–15 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

How to Train Your Triceps at Home

Tricep dips are a great way to build tricep muscle at home. For example, you can do dips by putting your palms on a chair and leaning against the wall.

Start with 2-3 sets and stop just before you fail. Rest for 1-2 minutes and then repeat.

The approach is simple and most people can follow it. If you are interested in a more varied approach, try this. Close and diamond push-ups.

Takeaway

Tricep dips are one of the best exercises that you can do at home to increase your arm strength, and also build lean muscle in your upper arms. 

The great thing about a triceps dip, it’s easy to master and incorporate in to your regular workouts. Plus, there are plenty of variations you can do to increase the move’s intensity and keep things exciting.

Frequently Asked Question

How do you do tricep dips without equipment?

There are many ways to change up the tricep dip that you can do at home without equipment. You can make the exercise more or less difficult depending on how fit you are. If you want to make tricep dips easier, you can either do them with knees bent or on the floor (floor tricep dip).

Do dips really work the triceps?

Tricep dips are one of the best upper body pushing exercises you can do at home without equipment. They work your triceps, pecs, and deltoids, and because you have to support your entire body weight on your arms, they provide a greater challenge.

Know More About Triceps Training

• 12 Best Chest and Triceps Workout to build Muscles
• 15 Bodyweight Triceps Exercises: Beginner to Advanced
• Lateral head triceps exercises for Bigger, Stronger Arms
• Triceps brachii muscle

8 Most Effective Bodyweight TRICEP EXERCISES At Home (NO EQUIPMENT)