They work your triceps (back of your upper arm), shoulders, and chest all at once.

This makes them a compound exercise, meaning it uses multiple muscle groups.

They're good for building stronger arms and a more toned upper body.

You can easily adjust the difficulty to match your fitness level.

Beginners can do them without added weight, focusing on good form.

More advanced exercisers can add weight, like a dumbbell or weight plate, held across their lap, to make it harder.

Adding weight makes the exercise more challenging and helps you build more strength.

To do a weighted tricep dip, start by sitting on the edge of a sturdy chair or bench.

Place your hands shoulder-width apart on the edge of the chair or bench, fingers facing forward.

Slide your bottom off the chair, keeping your arms straight but not locked.

Slowly lower your body by bending your elbows until they are at a 90-degree angle or slightly more.

Push back up to the starting position using your triceps.

Remember to keep your back straight and your core engaged throughout the movement.

Controlled movements are key to avoid injury and maximize results.

Start with a number of repetitions you can comfortably do with good form, gradually increasing as you get stronger.

Always listen to your body and stop if you feel pain.

They build bigger and stronger triceps. This means your arms will look more toned and defined. The triceps are the large muscles on the back of your upper arm.

Doing tricep dips helps keep your shoulders healthy and strong. Strong shoulder muscles are important for everyday activities like lifting and carrying things.

Tricep dips make your upper body stronger for everyday tasks. This includes pushing open doors, lifting groceries, or even playing with your kids.

Tricep dips are good for everyone, no matter your fitness level. Beginners can do them without weights, and advanced exercisers can add weight to make them harder.

Get in the right position: Hold the bars or bench edge, hands about as wide apart as your shoulders. Your hands should be facing forward.

Go down slowly: Bend your elbows and lower yourself until your upper arms are level with the ground. Keep your back straight and your core tight.

Add weight if you want: If you're using a weight belt, put it on securely before you start. Make sure it's comfortable and won't shift during the exercise.

Push yourself back up: Straighten your arms to return to the starting position. Control the movement; don't just drop down.

Do it again and again: Repeat the exercise the number of times you planned. Listen to your body and stop if you feel any pain.

Important tip: Keep your elbows tucked in close to your body. This helps you work your triceps more and prevents injuries.

Reverse Dips: This exercise is great for triceps, but it also uses your shoulders and chest. It's different from regular dips because you do it facing away from the bars (or a sturdy bench). This can be easier on your shoulders.

How to do reverse dips: Find parallel bars or a strong bench. Sit facing away from the bars/bench, grip the bars/edge of the bench, and lower yourself down, bending your elbows. Push back up to the starting position.

Assisted Triceps Dips: This is perfect if you're just starting out or want to make dips easier. You can use a resistance band or have a friend help support you. This helps you focus on doing the exercise correctly and getting stronger gradually.

How to do assisted triceps dips: Use a resistance band to help support your weight during dips or ask a friend to help you. Focus on good form while doing the exercise.

Both reverse dips and assisted dips are good ways to build strong triceps. Try them and see which one you like best!

Standard Triceps Dips: Use your body weight on parallel bars or a sturdy bench. This builds strength and stamina in your triceps. It's a good starting point for anyone.

Weighted Bench Dips (Three Benches): Make dips harder by using three benches to create a wider, more challenging dip. This works your triceps, shoulders, and chest all at once for a complete upper body workout.

Lever Triceps Dips (Machine): This uses a special machine with weights. You can easily adjust how heavy it is, so it's great for all fitness levels. It's very good for focusing on your triceps and keeping your shoulders strong and steady.

Each variation offers unique challenges. Try them all to find what you like best and add variety to your workouts. Remember to listen to your body and stop if you feel pain.

Don't go too low! Lower yourself until your upper arms are about parallel to the ground. Going lower puts extra stress on your shoulders, which can lead to injury.

Remember to tighten your stomach muscles throughout the exercise. This strengthens your core, making the movement more stable and preventing injuries.

Using proper form is key for both safety and getting the most out of your workout. Focus on controlled movements and avoid rushing.

This exercise focuses on your triceps, the muscles on the back of your upper arms.

To do a weighted tricep dip, you'll need a sturdy chair or bench and weights (like dumbbells or ankle weights).

Sit on the edge of the chair, feet flat on the floor, and place your hands shoulder-width apart on the edge of the seat.

Slide your bottom off the chair, supporting your weight with your hands.

Slowly lower your body by bending your elbows, keeping them close to your sides.

Lower until your elbows are at about a 90-degree angle.

Push back up to the starting position by straightening your arms.

That's one repetition! Do several repetitions for a complete set.

Hold weights to make the exercise harder. You can hold dumbbells or use weight straps around your ankles.

Always keep your back straight and your core engaged to protect your spine.

Go slowly and focus on controlled movements to avoid injuries.

If you're new to this exercise, start without weights and gradually add weight as you get stronger.

Listen to your body and stop if you feel any pain.

Practice regularly for best results. Aim for several sets of dips a few times a week.