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UW Health SMPH
American Family Children's Hospital

Tricep Dip

This strength exercise targets the muscle at the back of the upper arm, the triceps. This exercise uses your own body weight and can be modified to increase or decrease intensity.


This exercise does not require special equipment. It can be done using furniture that is knee to hip height such as a chair, desk or bed frame. For increased challenge you can use something low to the ground such as a step or a sturdy footstool.

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Start by positioning yourself with your back to the step or chair. Your palms will be resting on the object, close to your body. The further your feet are from the step/countertop, the more challenging the exercise will be.


Bear your weight on your hands. Bend your elbows, lowering your hips toward the floor. Dip down about 3 - 6 inches. Going too deep into the movement can put stress on your shoulders.


Press your palms into the support surface to lift you back to the start position.


Repeat 6 - 8 times, gradually increasing to 10 - 15 repititions.


Beginning Position


Tricep Dip


End Position


Tricep Dip
End the dip with your feet closer in order to decrease weight bearing on your arms.


End Position - Increased Challenge


Tricep Dip
For increased challenge, extend your legs.