Bodyweight Tricep Negative Dip
The Bodyweight Tricep Negative Dip mainly works the triceps, with help from the chest and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Tricep Negative Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Front Shoulder (anterior deltoid)
How to do the Bodyweight Tricep Negative Dip
Setup
Sit on the floor with your knees bent and feet flat on the ground. Place your hands on the floor behind you, shoulder-width apart, with your fingers pointing towards your heels. Lift your glutes off the ground by extending your arms.
Movement
Lowering Phase: Slowly bend your elbows, allowing your body to descend towards the floor while keeping your glutes slightly hovering above the mat. Ensure your elbows track backwards and stay in line with your shoulders rather than flaring out to the sides.
Pressing Phase: Push through the palms of your hands to extend your arms, returning to the starting position.
Form Tips
Keep your chest proud and open throughout the movement.
Focus on maintaining a tight core to stabilize your torso.
Only lower your body as far as comfortable for your shoulder mobility.
Bodyweight Tricep Negative Dip FAQs
What muscles does the Bodyweight Tricep Negative Dip work?
The Bodyweight Tricep Negative Dip mainly works the triceps, with help from the chest and shoulders. The main muscles are the triceps brachii.
What equipment do you need for the Bodyweight Tricep Negative Dip?
None. The Bodyweight Tricep Negative Dip is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Tricep Negative Dip go on?
It belongs on push day in a push/pull/legs routine.
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