How to do tricep dips
Elbows point straight back, not out to the sides.
Step by step
- Sit on the edge of a sturdy chair or step and grip the edge beside your hips.
- Slide your hips forward off the edge with your knees bent.
- Bend your elbows and lower until they reach about 90°.
- Press back up through your palms until your arms are straight.
The cue that matters: Elbows point straight back, not out to the sides.
How it progresses over eight weeks
In the Fitness Akhi programme, tricep dips appear on Full Body day, for 3 rounds. The target rises every two weeks — these are the intermediate figures, and there are easier and harder tiers either side of them.
| Weeks 1–2 | Weeks 3–4 | Weeks 5–6 | Weeks 7–8 |
|---|---|---|---|
| 10 reps | 12 reps | 15 reps | 18 reps |
The target is a lookup, not a formula: each exercise has its own table, hand-set, so one movement can progress faster than another on the same day.
Where it fits
It is one of the exercises in a six-day rotation that runs for eight weeks. Each session is a circuit — you work through the day's exercises in order, then repeat the whole list 3 times — and the app walks you through it one screen at a time, keeping the phone awake so you never have to touch it mid-set.