Give it a Go - Tricep Dips

Tricep Dips are a great exercise, which work your Tricep, Chest, Deltoids and Abdominals. Being able to do Tricep Dips correctly is a great test of your strength and is something many people struggle with.

Tricep Dips don't require any equipment (you can use a bench, a chair, a step, railings etc), don't need much room and they can be performed anywhere and varied in so many ways.

Please see my Matt Swaz Fitness Video on how to perform the Tricep Dips.

Poor technique is common when people do Tricep Dips, don't rush the exercise at the expense of form - you won't get the full benefit of the exercise. The following are a few tips on how to perform Trice Dips safely and correctly

  • Begin by sitting on the edge of a bench/chair/step etc with your legs extended straight out in front of you. If you are a beginner to exercise you can keep your knees bent at a 90-degree angle.
  • Place the palms of your hands on the bench/chair/step behind you with your fingers facing forwards and your arms shoulder width apart.
  • Lift yourself off of the bench/chair/step by extending your arms and ensuring your abdominals are contracted, your head lifted and back in a straight position.
  • With control, lower your yourself towards the floor so that your elbows bend and reach a 90-degree angle. Pause for a second and then push/raise yourself back up. That is 1 repetition.
  • Using a smooth motion, breathe in on the way down and out on the way up.
  • Avoid letting your elbows move out to the side or bouncing off the floor with momentum.

As a starter, aim to complete 12 repetitions and see if you can do this 2-3 times. If you can't don't worry. Build up to it. You are best doing 8 correct Tricep Dips with safe and proper technique to work the targeted muscles rather than 15 incorrect ones.

In future blogs, I will suggest ways that you can make the Tricep Dips more challenging or if needed a little easier. For instance, you can raise the feet onto a bench/chair/step or get someone to add resistance to your shoulders.

Please remember to warm up thoroughly before exercising and to speak to your GP before starting any exercise programme. Should you require any help, advice or information please do not hesitate to contact me. I would be delighted to discuss with you the tried and tested methods and lifestyle changes that I have developed to help people achieve their health and fitness goals.

Keep up the great work,

Live life actively,


Add new comment

Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.
"Matt is a true gentleman in his manner, a professional in his work and has an outstanding knowledge of fitness which he applies with great enthusiasm and empathy."