How to do a Tricep Dip
- Sit on a chair edge and grip the front with hands beside your hips.
- Slide your hips off the edge with your feet out in front of you.
- Bend your elbows straight back to lower your hips toward the floor.
- Stop around 90 degrees at the elbow, then press up to straighten your arms.
- Keep your shoulders down and back, and elbows pointing behind you.
Keep in mind
- Keep your back close to the chair — the closer you stay, the kinder it is on the shoulder.
- Bend the elbows straight back, not out to the sides.
- Stop when your upper arms are roughly parallel to the floor.
- Press up through the heels of your hands.
Common mistakes
- Dropping too deep — deep dips are what make shoulders sore here.
- Elbows flaring outward — keep them pointing straight back.
- Sitting far out from the chair so the shoulders take the load — keep your back grazing the edge.
Breathing
Breathe in as you lower, out as you press up.
Take care
This one is demanding on the front of the shoulder — go only as deep as stays comfortable, and swap to a push-up variation if it pinches.
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