Negative Tricep Dip

See how to do a negative tricep dip with SHOCK Personal Trainer Ashley Steele!

How to Negative Tricep Dip

Primary Muscles: Upper Body,  Triceps

Exercise Families: Arms

Equipment: Bodyweight,  Bench

Trainer: Ashley Steele


  1. Sit on the edge of a bench with your hands just outside of your hips, fingers forward. Rest your heels on the ground, keeping your legs bent.

  2. Begin to bend your elbows as far as you can go down using a slow tempo, lowering your hips towards the floor, keeping them parallel to the bench. Pause briefly, and press your body up by extending your elbows until they are fully straight.

  3. The most important aspect of a negative tricep dip is that you lower the body slowly during down-phase of the motion.

  4. You should feel this working the arms, chest, and triceps.

Alternative Exercises:

Elevated Tricep Dip  Tricep Kickback

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