Tricep Dip
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Grip parallel bars or the edge of a bench, hands at hip width. Straight arms, body vertical — begin the descent. Lower by bending the elbows — go until the upper arms are at least parallel to the floor. Elbows stay close to the body — don't flare wide. Press back to full extension. Pause at the top. Lean slightly forward to shift load to the chest; stay upright for tricep emphasis.
Why It Works
Tricep dips build the elbow extension strength critical for stick separation, pushing opponents off the puck, and the follow-through of a wrist shot. Unlike isolation exercises, dips also load the anterior deltoid and lower pec under full bodyweight, making them a compound upper-body exercise. Hockey players who can perform 15+ strict dips have the tricep and shoulder strength to dominate physical play above the waist.
Hockey Transfer
Builds tricep pushing strength — contributes to shot power. Tricep dips are honest. Most athletes can't do 10 with perfect form. Where are you?
Coaching Cues
- "Hands on bench"
- "Lower body"
- "Elbows track back"
- "Press back to start"
Common Mistakes
Elbows flaring wide — shoulder impingement risk. Keep them tracking straight back. Half-reps — upper arm must reach parallel to count. Leaning too far forward — turns it into a chest dip. Stay relatively upright for triceps. Locking out with a jerk — controlled full extension.
Progression / Regression
Weighted dip (belt with plates) — adding 10-20kg is a significant milestone.
Bench dip with feet on floor — reduces load significantly for beginners.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
← Back to Exercise Library