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Arnold Dips

Named after the Austrian bodybuilder Arnold Schwarzenegger, the fitness exercise Arnold Dips is subject to controversial discussions. It's often heard that this triceps exercise puts an excessive strain on the shoulder joints. Ultimately, you must decide whether you want to integrate Arnold Dips into your training plan. Other terms referring to the same exercise include Bench Dips or Dips on the Bench. Additionally, you may encounter the terms seated Dips. However, it remains unclear whether this refers to triceps pressing on a machine. Therefore, this term will not be used in the following discussion.

Arnold Dips offer the advantage of being performable almost anywhere, providing targeted strength to your triceps muscles, especially when training at home using chair dips. In the following discussion, we'll take a closer look at the various variations of Arnold Dips.

Muscles stressed during Arnold Dips

In Arnold Dips, your primary focus is on training the triceps (musculus triceps brachii). Additionally, there is significant engagement of the front part of the deltoid muscle (musculus deltoideus pars clavicularis) and the major pectoral muscle (musculus pectoralis major). The hand extensors (musculus extensor carpi) and the common finger extensor (musculus extensor digiti minimi) also play a supporting role in Arnold Dips.

Classic Arnold Dips

Although the fitness exercise is controversial, bodyweight Arnold Dips are a true classic in fitness training. In the following section, you will find everything you need to know about the correct body position and optimal execution of Arnold Dips.

Body Position

For Arnold Dips, start by sitting in the middle of a flat bench or on a chair. Your hands are positioned at your sides, gripping the padding. Your body is upright, and your gaze is forward. The position of your legs can influence the difficulty level. For an easier variation, bend your legs with your feet flat on the ground. If you prefer a greater challenge, you can partially or fully extend your legs, with only your heels touching the ground.

Execution

Now exhale and move your buttocks in front of the bench or chair. Your arms are almost fully extended. Inhale as you lower your buttocks towards the ground. The elbows bend slowly, creating a right angle between the upper and lower arms. Keep the elbows close to the body to emphasize the triceps. Exhale as you press your upper body back up. Ensure that your arms are never fully extended in the starting position to protect the elbow joints.

In the last section, you will also find some tips and advice on the optimal execution of Arnold Dips among the most common mistakes.

Arnold dips with additional weight

You can also perform Arnold Dips with additional weight. Since Arnold Dips are fundamentally a bodyweight exercise, many athletes reach their limits. When moving body weight becomes easy after effective training, the training effect becomes limited. This is where additional weights come into play, and their use is explained in the following section.

Body Position

For Arnold Dips with additional weight, position yourself between two weight benches. Place your feet on the bench in front of you, gripping the padding behind you with your hands. Your legs are fully extended, with only your heels touching down. Alternatively, you can perform Arnold Dips with additional weight without two benches. Follow the procedure described above, with your upper body upright, gaze forward, a slight arch in the lower back, and the additional weight resting on your legs at thigh level.

Execution

Lower your body as far as possible, creating a 90-degree angle between the upper and lower arms. Inhale during this downward movement. Then exhale, pushing the air out, and lift your body back up. Ensure your arms are almost fully extended, returning to the starting position.

Common mistakes with Arnold Dips

Errors often creep into arm exercises. To ensure flawless execution, especially in upper arm exercises targeting the triceps, here are the most common mistakes along with some tips.

✅ Fully Extended Arms: Some athletes fully extend their arms, increasing the risk of injury to the elbow joints.

✅ Incorrect Body Positioning: The upper body should generally remain upright. Leaning too far forward during different variations shifts the focus to other muscle groups. Additionally, maintaining the right distance between your back, arms, and the bench is crucial. If this distance is too close or too far, you miss out on potential benefits and simultaneously risk injuries.

✅ Elbows Pointing Outward: Another common error is when elbows are excessively spread outward. For effective triceps training, elbows are ideally kept close to your body.