Triceps Dip - Kneeling (Assisted)

Kneel on the platform. Keep torso upright. Lower until elbows are at 90 degrees. Press up to lockout.

Quick facts

Primary and secondary muscle groups targeted by this movement.

triceps

chest

What you need and how to position yourself before starting.

assisted

Bilateral

Kneeling

repsminus_weight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a dip station or a sturdy bench and kneel in front of it.
- Position your hands on the edge of the bench or dip bars, shoulder-width apart, with your fingers facing forward.
Step 2Kneel Down
- Kneel on the floor with your knees resting on a soft surface or mat for comfort.
- Ensure your body is straight from your knees to your head, maintaining a neutral spine.
Step 3Engage Your Core
- Tighten your core muscles to stabilize your body throughout the movement.
- Keep your shoulders down and away from your ears.
Step 4Lower Your Body
- Bend your elbows to lower your body towards the bench or dip bars, keeping your elbows close to your sides.
- Lower yourself until your arms are at about a 90-degree angle.
Step 5Push Back Up
- Press through your palms to extend your arms and lift your body back to the starting position.
- Keep your movements controlled and avoid locking your elbows at the top.
Step 6Repeat
- Perform the desired number of repetitions, maintaining proper form throughout each dip.
- Focus on controlled movements rather than rushing through the exercise.
Step 7Finish the Exercise
- After completing your reps, carefully step away from the bench or dip station.
- Take a moment to stretch your triceps and shoulders to aid recovery.