September 30, 2025, 8:46 am | Read time: 4 minutes
If you want defined upper arms, you should definitely train your triceps in addition to your biceps and shoulder muscles. Tricep dips are an excellent exercise to strengthen and shape the arm muscles, especially the triceps. However, many trainees, especially beginners, face challenges in mastering this exercise. Reasons for this can include a lack of strength, poor coordination, or incorrect technique. Trainer and FITBOOK expert Alina Bock guides you through five steps to help you achieve tricep dips.
Muscles Targeted by the Tricep Dip
The tricep dip primarily targets the triceps muscle (M. triceps brachii), which is responsible for arm extension. Additionally, the chest muscles (M. pectoralis major) and the front and middle shoulder muscles (M. deltoideus pars clavicularis and pars acromialis) assist in the movement. When the dip is performed freely, the core muscles must also work to stabilize the movement and ensure proper execution.
Achieving Tricep Dips in 5 Steps
If you can’t perform a tricep dip right away, don’t despair. It can be challenging at first to muster the necessary strength and technique. To learn the free dip, steps can be helpful that gradually lead to the required skills. I will explain these in more detail below.
1. Tricep Dips on the Machine
Beginners, in particular, should start with tricep dips on the machine. Here, they can easily learn arm extension and tricep activation. It is recommended to perform the exercise two to three times a week and, if possible, increase the training weight and intensity from session to session or at least from week to week (training principle “Progressive Overload”). After a few weeks, move on to step 2.
2. Tricep Dips on the Assisted Pull-up Machine
A more intense exercise that prepares for free tricep dips is dips on the assisted pull-up machine. This exercise is particularly suitable for training the correct technique, as you perform the movement freely but with weight support. To perform the exercise, grip the handles on the sides of the machine. Place your lower legs on the supports. In the starting position, your arms are slightly bent. Inhale as you lean your upper body slightly forward. Your legs lower as you do this. Then, as you exhale, extend your arms and lift your upper body.
Initially, it’s best to work with a lot of weight support to learn the technique correctly. Once you can perform it properly, you can reduce the weight support and increase the intensity. Learn more about how the assisted pull-up machine works here.
3. Tricep Dips on the Bench
Next, move on to tricep dips on the bench. This exercise is ideal for increasing intensity again and serves as an immediate preparation for the free dip.
To perform the dip, you’ll need a weight bench or, for those training at home, a chair. Place your palms on the bench behind your back, with your fingers wrapping around the underside of the bench. Ideally, your arms should be close to your body to maximize tricep activation. Your legs should be extended. If the free dip with extended legs is too challenging, you can bend your legs. The more bent the legs, the more support is provided. Now, bend your arms and lower your body toward the ground. Ensure that your body stays close to the bench and doesn’t move further toward your feet. Just before reaching the ground, extend your arms and lift your upper body.
As you progress with this exercise, you can place a weight plate on your thighs to increase intensity in preparation for the free dip.
4. Supplementary Exercises to Strengthen the Triceps
In addition to exercises that prepare for the movement of the free dip, you can perform exercises that increase tricep strength and simplify the dip’s execution. Exercises that specifically target the triceps include:
- Kickbacks
- Tricep pushdowns on the cable machine
- Skull crushers with an EZ bar or dumbbells
- Close-grip bench press
- Close-grip push-ups
Exercises that train the chest and shoulder muscles and thus facilitate the execution of dips include:
- Chest press
- Incline chest press
- Bench press
- Shoulder press
- Lateral raises
- Front raises
Additionally, exercises for the core should be performed to prepare for coordination and stabilization during the dip. These can include:
- Plank
- Side plank
- Knee lift
- Mountain climber
5. Executing the Free Dip
Once all steps have been successfully completed, you can attempt the free dip. To do this, grip the two bars where the dip will be performed. In the starting position, your arms are almost extended. Your legs are bent in the air. Now, bend your arms and lower your body toward the ground. Your upper body leans slightly forward. It’s important that your arms bend no more than 90 degrees to avoid overloading the joints. Then, extend your arms again.