Body And Fitness Blog

There are two ways that you can perform tricep dips, either by putting two benches about four feet apart and dipping your body between them, or using your gyms’ dipping machine. I won’t explain how to use a dipping machine as there are various different variations, instead I will focus on how to do dips without any specialist equipment.

To do dips without the help of any specialist equipment, simply get two flat benches and move them so that they are parallel to each other about four feet apart (you may need to adjust this depending on your height).

Put your feet up on one bench, and your hands on the edge of the other bench, behind your back. You should be in a position such that your legs are straight out in front of you, parallel to the floor, with your hands gripped on the bench behind you about shoulder width apart. This is the starting position.

To perform a rep, lower yourself by relaxing the triceps, until your bum almost touches the group and your arms are bent at the elbow. Lift your self up by contracting your triceps, such that your arms straighten and your body comes up from the floor to the starting position again.

If you find that with just your own body weight you can do 10 reps, try putting a barbell across the top of your thighs and use this to load up the weight and thereby increase the resistance. Dips are a good way exercising your triceps without needing specialist equipment, as such are a good exercise to do on holiday, swapping two beds for the benches or a coffee table and a sofa.