Step Triceps Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Isolation
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Step Triceps Dip is a bodyweight exercise that primarily targets the triceps, with secondary activation of the chest muscles. Performed using a stable platform like a step, chair, or bench, this exercise involves lowering and lifting the body using arm strength. By positioning the hands behind you on the edge of the step and extending the legs forward, you lower your body by bending your elbows, then press back up to the starting position. The exercise is highly effective for building and toning the triceps while also engaging the chest, making it a great addition to upper-body strength routines.
How to Perform
Set up the step: Position a stable step or platform in front of you, ensuring it is secure and will not move during the exercise.
Prepare your stance: Stand with your back facing the step, keeping your feet about hip-width apart for balance.
Place your hands: Reach behind you and place your palms flat on the edge of the step, keeping your hands shoulder-width apart with your fingers pointing forward.
Adjust your legs: Move your feet forward slightly, bending your knees just a little, while ensuring your arms are fully extended.
Lower your body: Bend your elbows and lower your body slowly, making sure your elbows stay close to your torso to maintain proper form.
Reach the lowest point: Continue lowering yourself until your upper arms are roughly parallel to the floor, feeling the triceps engage.
Press back up: Push through your palms to extend your arms, lifting your body back to the starting position.
Repeat: Perform the movement for the desired number of repetitions, focusing on maintaining controlled motion throughout.
★ 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
Set the step height: Place your step at a height where your knees are bent at a 90-degree angle when sitting on the edge, ensuring optimal form and effective triceps engagement.
Sit on the step: Sit on the edge of the step with your hands placed firmly on the edge, fingers pointing forward, and palms flat down.
Activate your core: Tighten your core muscles, then lift your body off the step, extending your legs straight forward and keeping your heels on the floor. Ensure your body forms a straight line from your shoulders to your heels.
Lower your body: Gradually bend your elbows, allowing them to move outward slightly, until your upper arms are parallel to the floor, feeling a stretch in your triceps as you descend.
Lift back up: Press down through your palms to extend your arms and raise your body back up to the starting position, focusing on contracting your triceps as you straighten your arms.
How Not to Perform
Do not let your elbows flare out – Keep your elbows pointing straight back to prevent unnecessary strain on your shoulders and ensure the triceps are the primary muscle engaged.
Avoid locking your elbows at the top – Fully extending your arms at the top without control can lead to joint strain. Always leave a slight bend in your elbows to maintain constant tension on the triceps.
Don’t let your shoulders rise toward your ears – Keeping your shoulders relaxed is crucial for maintaining proper posture and preventing unnecessary strain on the shoulder joints.
Do not dip too low – Lowering beyond 90 degrees at the elbows can put excessive strain on the shoulder joints. Stop when your upper arms are parallel to the floor.
Avoid using your legs for assistance – Relying on your legs to help lift your body reduces the focus on the triceps. Keep your legs extended and use your arms to push up.
Don’t rush the movement – Moving too quickly through the exercise reduces its effectiveness. Perform the lowering and lifting phases in a controlled manner to maximize muscle engagement.
Do not let your body swing – Avoid using momentum or swinging your body to push yourself up. This takes the focus off the triceps and wastes energy.
Do not perform the exercise on an unstable surface – Ensure the step or bench is secure and stable to avoid slipping or falling during the exercise.
Avoid arching your back – Keep your core engaged and your body aligned to prevent strain on your lower back. Avoid over-arching or slumping during the movement.
Don’t perform without warming up – Cold muscles are more susceptible to injury. Always warm up before engaging in exercises like the triceps dip to prepare your muscles and joints.
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.
