Tricep Dips
Tricep dips are a bodyweight pressing exercise that strengthens the triceps, chest, and front shoulders. The movement can be scaled by changing foot position or using assisted dip equipment.
Calorie Burn Highlights
133
kcal estimated
3.8
Moderate
Intermediate
What is MET? The Metabolic Equivalent of Task (MET) measures exercise intensity relative to rest (1 MET). A MET of 3.8 means this activity burns 3.8× more calories than sitting still. Formula: Calories = MET × weight (kg) × time (hr).
How to Do Tricep Dips
- 1
Support yourself on parallel bars or place your hands on the edge of a stable bench.
- 2
Keep your chest lifted and lower your body by bending your elbows to about 90 degrees.
- 3
Keep your shoulders down and elbows pointing mostly backward rather than flaring wide.
- 4
Press through your palms to straighten your arms without forcefully locking the elbows.
Form & Safety Tip
Prioritize controlled movement over speed or weight. Proper form protects your joints, maximizes muscle engagement, and reduces injury risk. If you feel sharp pain — stop immediately and consult a fitness professional.
Target Muscles
Fun Calorie Comparison
Calorie Equivalent
30 mins burns calories equivalent to 1 Small Bag of Potato Chips (~130 kcal)
Based on a 70 kg / 154 lb person exercising at a moderate pace for 30 minutes.
Free Tool
Want to calculate calories based on your body weight?
Our Exercise Calorie Calculator uses your actual weight, exercise type, and duration to give you a personalised burn estimate — more accurate than generic charts.
Try Exercise Calorie CalculatorMore Strength Training Exercises
Keep exploring workouts in the same category
Bodyweight Squats
The bodyweight squat is a foundational lower‑body movement that strengthens the legs and glutes while improving hip mobility. It requires no equipment and can be performed anywhere.
Push‑Ups
The push‑up is a classic upper‑body exercise that develops chest, shoulder, and tricep strength while engaging the core for stability. It offers endless progressions as you get stronger.
Dumbbell Bench Press
The dumbbell bench press allows a greater range of motion than its barbell counterpart, activating more stabilizer muscles. It is a staple for building chest mass and upper‑body pressing strength.