The tricep dip has long been a staple in many people’s training programmes for improving tricep strength.

The tricep itself is the only muscle group on the back of the arm and is made up of three muscles. This makes the tricep an essential muscle in any pushing exercises. These muscles originate from two tendons at the shoulder and converge into one tendon at the elbow.

They are typically used by gymnasts and those interested in calisthenics, but their benefits and the benefits of non-traditional Tricep Dip variations can apply to almost anyone…

What Are the Triceps?

The triceps work as powerful extenders of the forearm, around the elbow joint. The long head of the tricep also works to extend and adduct the arm at the shoulder joint. The Tricep dip works the tricep around both the shoulder and the elbow, making it a very effective exercise for targeting tricep function.

You may have seen the traditional tricep dip before but don’t limit yourself to just that, for there are many other tricep dip variations, all with a wealth of benefits…

Alternative Tricep Dip Variations

Band Assisted Dips

The band assistance allows you to unload the tricep dip below the weight of your bodyweight. This is great if you are trying to work up to your first bodyweight tricep dip or if you are managing an injury or upper body fatigue.

• Attach a Resistance Band horizontally across Dip Bars.

• Jump to the top of a traditional tricep dip position but with your knees supported by the resistance band to unload the movement/make it easier.

• Proceed into a normal tricep dip, lowering your body to the floor, driving through the elbows until your upper arm is approximately parallel to the floor.

• Reverse the movement, driving your body back to the sky until the arms are locked out.

• Swap and change the resistance of the band depending on how much resistance you want or need.

Kipping Dips

This is a great exercise for working your triceps through higher velocities, making them more powerful. It is also good practise for functional workouts that include circuit, mixed model workouts.

• Jump to the top of a traditional tricep dip position.

• Proceed into a normal tricep dip, lowering your body to the floor, driving through the elbows until your upper arm is approximately parallel to the floor.

• Reverse the movement, while also adding a kip in with the legs, driving your body back to the sky until the arms are locked out.

Bench Dips

Like the banded variation, this helps to unload the tricep dip to less weight than your bodyweight, which is great for those building up to their first tricep dip or those wanting to perform higher volume sets. It also brags a greater base of support from the feet being on the floor, meaning the exercise requires less stability than a traditional tricep dip.

• Lean onto a Weight Bench or a plyo box, creating a bridge position with your body, with legs at approximately a 90-degree angle and hands facing forwards.

• Lower your body to the floor, driving through the elbows until your upper arm is approximately parallel to the floor.

• Reverse the movement, driving your body back to the sky until the arms are locked out.

Ring Dips

The rings increase the demand for stability, thus making the traditional tricep dip even harder. This is great if you want to further challenge yourself or if you are working up to gymnastic exercises like ring muscle ups.

• Jump to the top of a tricep dip position using the Gymnastics Rings.

• Lower your body to the floor, driving through the elbows until your upper arm is approximately parallel to the floor, bracing your core to stop your arms wobbling excessively.

• Reverse the movement, driving your body back to the sky until the arms are locked out.

Negative Dips

This allows you to eccentrically overload your triceps; loading them with more weight eccentrically than you would be able to lift concentrically (more on the way down than you can lift on the way up). This is a great way to increase strength, induce hypertrophy and mobility.

• Jump to the top position of your tricep dip.

• Slowly lower yourself towards the floor through as greater range of motion as you have the current capacity for.

• Once at the bottom, put your feet on the ground before jumping back up to the start position.

• If this is easy or you can already do full tricep dips, then add some weight to make the exercise even harder. This can be done easily with a Weighted Vest or a Weight Belt.

Straight Bar Dips

This advanced variation is great for those looking to do their first Bar Muscle Up, building capacity in the press out portion of the exercise.

• Jump over the top of a pull up bar with your arms locked, at the top of a muscle up position.

• Lower your chest to the bar, driving through the elbows until your upper arm is approximately parallel to the floor.

• Reverse the movement, driving your body back to the sky until the arms are locked out.

So, there you have it, the tricep dip is a much more diverse exercise than thought at first glance. Save these exercises into your phone and use which ever suits your training needs the most!

If you've mastered the dips, why not take on another calisthenics challenge and learn how to do an l sit.

Written by guest author Ewan Hammond.

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Tags: Equipment > Dip Bars ; Exercise Type > Strength