Couch Triceps Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Couch Triceps Dip is a bodyweight isolation exercise that primarily targets the triceps while also engaging the chest as a secondary muscle group. Performed using the edge of a sturdy couch or bench, this movement involves lowering and raising the body by bending the elbows, effectively working the triceps through a controlled range of motion. It’s an accessible and efficient upper body exercise that requires no special equipment, making it ideal for home workouts. By shifting your feet position or adjusting the depth of the dip, you can increase or decrease the intensity to match your fitness level.
How to Perform
Start Position: Sit on the edge of a sturdy couch with your hands placed next to your hips, fingers pointing forward and palms flat against the edge.
Position Your Legs: Slide your hips forward off the couch so that your body is supported by your arms. Extend your legs out in front of you with your heels on the floor. Keep a slight bend in your knees if you're a beginner, or straighten them for more challenge.
Lower Your Body: Slowly bend your elbows to lower your body toward the floor, keeping your elbows pointing directly behind you (not flaring out). Lower yourself until your elbows form about a 90-degree angle.
Engage Your Triceps: Press through your palms to straighten your arms and lift your body back up to the starting position. Avoid locking your elbows at the top.
Repeat: Perform the desired number of repetitions, keeping your core engaged and shoulders down throughout the movement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hands shoulder-width apart on the edge of the couch with fingers pointing forward.
Slide your hips off the couch and support your weight with your arms.
Keep your legs extended or slightly bent, based on your strength level.
Lower your body slowly by bending your elbows to about 90 degrees.
Keep your elbows pointing straight back, not out to the sides.
Engage your core to stabilize your body during the movement.
Avoid shrugging your shoulders—keep them down and away from your ears.
Push through your palms to return to the start without locking your elbows.
Maintain a controlled pace throughout each rep.
Breathe in as you lower down and breathe out as you push back up.
How Not to Perform
Don’t let your elbows flare out to the sides — this reduces triceps activation and strains the shoulders.
Avoid dipping too low — going below a 90-degree angle at the elbows can put unnecessary stress on your shoulder joints.
Don’t shrug your shoulders up — keep them down and away from your ears to avoid neck and shoulder tension.
Don’t lock out your elbows at the top — this removes tension from the triceps and risks joint strain.
Avoid using momentum or bouncing — always move slowly and with control to keep tension on the target muscles.
Don’t place your hands too far apart — this shifts the load to your shoulders instead of your triceps.
Avoid slouching your chest or rounding your back — maintain good posture and a neutral spine throughout.
Don’t keep your hips too close to or too far from the couch — aim for a natural distance to keep proper joint alignment.
Don’t hold your breath — remember to breathe consistently to maintain focus and stability.
Avoid distractions — stay mentally focused on engaging your triceps throughout the entire movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
