Reverse Dip

Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Reverse Dip

Compound

Lever Seated Dip

Upper Arms · Triceps Brachii · Leverage machine

Intermediate

Compound

Reverse Push-up

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

A bodyweight exercise where you support yourself on your hands, facing upwards, and lower your body by bending your elbows. Designed to strengthen the triceps and shoulders.

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How to do Reverse Dip

01
Setup
Position yourself with your back facing a sturdy bench or elevated surface. Place your hands shoulder-width apart on the edge of the bench, with your fingers pointing towards your hips.
02
Setup
Extend your legs straight out in front of you with heels on the floor, or bend your knees with feet flat on the floor for an easier variation. Keep your chest up and core engaged.
03
Inhale as you slowly lower your body by bending your elbows directly backward, keeping them tucked close to your sides. Descend until your upper arms are parallel to the floor or you feel a good stretch in your triceps and shoulders.
04
Exhale as you powerfully push through the palms of your hands to extend your elbows and press your body back up to the starting position. Focus on squeezing your triceps at the top.

Tips

Keep your elbows pointing straight back and close to your body throughout the movement to maximize triceps engagement and protect your shoulders.
Control the eccentric (lowering) phase of the dip; a slow, controlled descent helps build strength and prevents injury.
To increase difficulty, elevate your feet on another bench or place a weight plate on your lap, ensuring stability.
Maintain a slight forward lean with your torso to keep tension on the triceps rather than letting your shoulders take over excessively.

Common mistakes

Flaring elbows out to the sides reduces triceps activation and puts unnecessary strain on the shoulder joints; keep your elbows tucked in directly behind you.
Not going deep enough limits the range of motion and muscle activation; aim to lower until your upper arms are parallel to the floor or just below.
Shrugging your shoulders towards your ears can strain your neck; keep your shoulders depressed and away from your ears throughout the movement.

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Questions

What muscles does Reverse Dip work?

Reverse Dip primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Reverse Dip good for beginners?

Reverse Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Reverse Dip?

You need Body weight to perform Reverse Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Reverse Dip?

Keep your elbows pointing straight back and close to your body throughout the movement to maximize triceps engagement and protect your shoulders. Control the eccentric (lowering) phase of the dip; a slow, controlled descent helps build strength and prevents injury. To increase difficulty, elevate your feet on another bench or place a weight plate on your lap, ensuring stability. Maintain a slight forward lean with your torso to keep tension on the triceps rather than letting your shoulders take over excessively.

What are common mistakes when doing Reverse Dip?

Flaring elbows out to the sides reduces triceps activation and puts unnecessary strain on the shoulder joints; keep your elbows tucked in directly behind you. Not going deep enough limits the range of motion and muscle activation; aim to lower until your upper arms are parallel to the floor or just below. Shrugging your shoulders towards your ears can strain your neck; keep your shoulders depressed and away from your ears throughout the movement.