Tricep Dip to Toe-Tap
Level up your tricep dips with this dynamic core and balance challenge. It targets your arms while building stability and coordination through a full-body, calorie-burning movement.
The Tricep Dip to Toe-Tap is a compound exercise that mainly works the core and triceps, with help from the shoulders and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Tricep Dip to Toe-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Glutes (gluteus maximus)
How to do the Tricep Dip to Toe-Tap
Setup
Begin in a reverse tabletop position, sitting on the floor with your hands behind your back, fingers pointing toward your heels, and knees bent with feet flat on the mat.
Lift your hips until your thighs are roughly parallel to the floor, creating a bridge.
Execution
The Dip: Bend your elbows to lower your hips slightly toward the mat, keeping your back straight and core engaged.
The Reach: Push back to the starting bridge position, then lift one hand and the opposite leg simultaneously, reaching across your body to touch your toes or ankle with your hand.
Return to the starting position with both hands and feet on the floor.
Perform the next dip, then repeat the reach on the opposite side, alternating with every repetition.
Tricep Dip to Toe-Tap FAQs
What muscles does the Tricep Dip to Toe-Tap work?
The Tricep Dip to Toe-Tap mainly works the core and triceps, with help from the shoulders and glutes & hips. The main muscles are the rectus abdominis and triceps brachii.
What equipment do you need for the Tricep Dip to Toe-Tap?
None. The Tricep Dip to Toe-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Tricep Dip to Toe-Tap a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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