Triceps Dip Stretch
Sit on the floor with your knees bent, feet flat, and hands placed behind you, fingers pointing toward your body. Gently bend your elbows to lower your upper body slightly, feeling a stretch in your triceps and shoulders while keeping your chest lifted. Maintain relaxed shoulders and hold the stretch before returning to the starting position.
- Target muscles
- Triceps
- Also works
- Shoulders, Chest, Abs
- Equipment
- Bodyweight
- Training style
- Calisthenics, Mobility and recovery, Home
- Logged as
- Seconds
- Popularity
- 75 of 100
Triceps Dip Stretch: how to do it
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands on the floor behind you, fingers pointing towards your body, shoulder-width apart.
- Engage your core and press your palms into the floor to lift your chest slightly upward.
- Slowly bend your elbows to lower your upper body slightly, feeling a stretch in your triceps and shoulders.
- Hold the stretch for 15-30 seconds, keeping your chest open and shoulders relaxed.
- Return to the starting position and repeat as needed.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Common mistakes include hunching the shoulders, locking the elbows, or letting the chest collapse forward. Maintain lifted posture, keep elbows soft, and move gently to maximize the benefits.
Alternatives
More Triceps exercises
Questions about Triceps Dip Stretch
What muscles does the Triceps Dip Stretch work?
The Triceps Dip Stretch primarily targets the triceps muscles along the back of your upper arms. It also engages the shoulders, chest, and core muscles for support and stability during the stretch.
Do I need any equipment for the Triceps Dip Stretch?
No equipment is required for this stretch—your body weight is enough. You simply need a stable surface like the floor, but you can also use a bench or yoga mat for added comfort.
Is the Triceps Dip Stretch suitable for beginners?
Yes, it’s a beginner-friendly flexibility exercise since it uses only body weight and requires no advanced mobility. Just focus on slow movements and avoid forcing the stretch to prevent strain.
How long should I hold the Triceps Dip Stretch?
A good starting point is to hold the stretch for 20–30 seconds, repeating it 2–3 times. As your flexibility improves, you can increase the hold time up to 45 seconds.
What are common mistakes when doing the Triceps Dip Stretch?
Common mistakes include hunching the shoulders, locking the elbows, or letting the chest collapse forward. Maintain lifted posture, keep elbows soft, and move gently to maximize the benefits.
What are the benefits of the Triceps Dip Stretch?
This stretch improves triceps flexibility, relieves muscle tension in the arms, and opens up the shoulders for better range of motion. It’s also useful for recovery after upper-body workouts.
Are there variations of the Triceps Dip Stretch I can try?
You can perform the stretch using a bench or chair to elevate your hips for a deeper stretch. Another variation is to place your hands on yoga blocks, which reduces wrist pressure while still targeting the triceps.