Triceps dips at home are one of the simplest and most effective bodyweight exercises to sculpt strong, defined arms without the need for gym equipment. You can do them using just a chair, bench, or low table. Here’s how to do them with proper form for maximum results:
How to Do Triceps Dips at Home?
- Use a stable and non-slippery chair, bench, or low surface.
- Place your hands shoulder-width apart on the edge of the surface, fingers pointing forward.
- Move your hips forward off the edge, keeping your arms straight and legs extended. (Knees can be bent for beginners.)
- Lower your hips by bending your elbows until they reach roughly a 90-degree angle.
- Push back up using your triceps to return to the starting position.
- Keep your core engaged and perform each rep with control. Avoid flaring your elbows outward too much.
What Muscles Do Triceps Dips Work?
- Triceps: Primary muscle targeted for definition and strength.
- Deltoids (Shoulders): Assist in movement control and support.
- Chest (Pectorals): Provide stability during dips.
This is a powerful home-friendly movement that can be added to your push day or upper body workout. Perfect for toning your arms, improving pressing strength, and building lean muscle at home.
