Wall Triceps Dip

Muscles worked

Setup

1. Stand with your back to a sturdy wall, feet hip-width apart and about 12 inches away from the base.
2. Place your palms flat against the wall behind you at hip height, with fingers pointing toward the floor.
3. Engage your core and pull your shoulder blades back and down to set a stable base.

How to do it

1. Inhale as you bend your elbows to lower your torso toward the floor, keeping your back within an inch of the wall.
2. Lower until your elbows reach a 90-degree angle or as far as your shoulder mobility comfortably allows.
3. Exhale and push firmly through your palms to extend your arms fully, returning to the starting position.
4. Maintain a controlled tempo, taking 2 seconds to lower and 1 second to push back up.

Form checklist

• Keep elbows pointing straight back rather than flaring out to the sides.
• Maintain a proud chest and avoid rounding your shoulders forward during the descent.
• Keep your back close to the wall throughout the entire range of motion.
• Ensure your feet remain flat on the ground to provide a stable anchor.

Pro tips

• Focus on driving through the heels of your hands to maximize tricep recruitment and protect the wrists.
• Pause for a split second at the bottom of the rep to eliminate momentum and increase time under tension.

Make it harder

• Walk your feet further away from the wall to shift a higher percentage of your body weight onto your arms.
• Perform the movement with one leg lifted off the ground to increase the demand on your core and triceps.

Frequently asked

What muscles does the wall triceps dip work?

The wall triceps dip primarily targets the triceps, and also works the abs, deltoids, and forearms as secondary muscles.

What equipment do you need for the wall triceps dip?

The wall triceps dip requires no equipment — just your body weight.

Is the wall triceps dip good for beginners?

Yes. The wall triceps dip is a beginner-friendly movement and a strong foundation to build on.

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