VARIATIONS
Step Dips
Feet step back from bench to lower hips toward ground
This bodyweight movement isolates the triceps by keeping the torso upright while stepping down from an elevated surface. It builds locking-out strength without requiring parallel bars or rings.
HOW TO DO IT
- Sit on a step platform with hands placed beside your hips.
- Extend your legs forward and step one foot back onto the floor.
- Step the other foot back to meet the first one.
- Bend your elbows to lower your hips toward the ground.
- Push through your palms to return to the starting position.
- Step forward one foot at a time to sit back down.
COMMON MISTAKES
- Leaning forward and turning the move into a chest press.
- Flaring elbows out wide instead of tucking them in.
- Descending too low and straining the shoulder joint.
TIPS
- Keep your shoulders depressed away from your ears.
- Maintain an upright torso to maximize triceps activation.
- Lock your elbows fully at the top of the movement.
SAFETY
- Ensure the bench or box used is stable and will not slide.
DETAILS
- Muscles
- Triceps
- Equipment
- Step Platform
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Triceps dip
- Arms
- Both
- Legs
- Both
- Torso lean
- Upright
- Body position
- Seated
- Body support
- One knee and hand on a bench
- Load type
- Weighted
SIMILAR EXERCISES
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