Reverse Dips

Reverse dips are a bodyweight triceps exercise performed on the floor: the arms support the body while the elbows bend and straighten, driving the load into the back of the upper arm. They train the triceps first, with the shoulders and chest assisting, which makes them a practical substitute for parallel-bar dips when no equipment is available. Because the legs stay extended and the hands stay planted, the movement is easy to scale, and a beginner can work through a shorter range while an advanced lifter slows the lowering phase to three seconds to add time under tension. Most training plans place them at the end of an upper-body session for three sets of eight to twelve repetitions. Who should use them? Anyone training at home or in a hotel room who wants direct triceps work without a bench, a machine, or a loaded barbell.