How to do a Partner Wall Sit And Tricep Dip
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Wall Sit And Tricep Dip
Workouts with Partner Wall Sit And Tricep Dip
Instructions for Proper Form
Partner Wall Sit and Tricep Dip is a collaborative exercise combining a Wall Sit and a Tricep Dip. It involves one partner performing a Wall Sit to provide support, while the other executes Tricep Dips off their partner's knees. This compound exercise primarily targets the quads and triceps, boosting both muscle strength and endurance while fostering team coordination.
- Partner 1: Position yourself with your back against a wall. Bend your knees and keep your back on the wall as you walk your feet forward. Stop when your thighs are parallel to the floor.
- Partner 1: Hold this position by engaging your quads and glutes for the duration of the exercise.
- Partner 2: With your partner in position, stand backwards in front of them, lean back and put your hands on your partner’s legs just above their knees.
- Partner 2: Shift your weight to your hands and walk your feet out away from your partner. The farther out your heels are, the more difficult this exercise will be.
- Partner 2: With good upper-body posture and an engaged core, bend at your elbows and slowly lower your torso towards the ground. Maintain tension in your triceps to control your descent.
- Partner 2: Engage your triceps to extend your arms and raise yourself back up.
- After completing your reps, switch positions with your partner, and repeat.
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Alternative Exercises to Partner Wall Sit And Tricep Dip
1. Wall Sit
55.4 mSCORESWAPPED 19 TIMESWall Sit is a bodyweight exercise that primarily targets the quadriceps. This is an isometric hold performed by pressing your back against a wall and lowering your body until your knees form a 90-degree angle. This exercise is excellent for building endurance and strength in the quads without the need for movement. It's a great addition to lower body workouts or as a burnout after a leg day.
- Intermediate
- Quads
2. Bench Dip
93.8 mSCORESWAPPED 10 TIMESBench Dip is a variation on the standard Dip. Like other Dip variations, this is a compound, bodyweight exercise that primarily targets your triceps. Because your feet are still on the ground, this tends to be an easier variation, and a great way to build tricep strength as you work towards full bodyweight dips.
- Beginner
- Triceps
- Flat Bench
3. Machine Tricep Dip
92.9 mSCORESWAPPED 9 TIMESMachine Tricep Dips are a variation on the more standard Dip. This is a compound movement that primarily targets your triceps. By using a machine, you restrict your range of motion, and add more stability to the movement. This allows you to focus on exertion rather than stabilizing the movement. Because you’ll also be using a weight stack instead of bodyweight, you can have more control over your resistance. This is a great exercise for anyone looking to work towards performing full bodyweight dips, or just building muscle mass and strength in your triceps.
- Beginner
- Triceps
- Tricep Dip Machine
4. Balance Trainer Mountain Climber
40.8 mSCORESWAPPED 2 TIMESThis intense cardio and core exercise uses a BOSU balance trainer to amplify the challenge of traditional mountain climbers. The added instability requires greater core engagement and balance, enhancing cardiovascular fitness and muscle endurance.
- Beginner
- Quads
- BOSU® Balance Trainer
5. Assisted Dip
85.2 mSCORESWAPPED 2 TIMESAssisted Dip is an easier variation on the more standard Dip. Similar to other dip variations, this is a compound exercise that primarily targets your triceps. Unlike the standard dip, you can reduce the resistance of this exercise by kneeling on a counterweight to assist you. Kneeling on the pad also adds more stability to the movement which makes it easier to focus on exertion rather than stability. This is a great exercise for anyone looking to work towards performing full bodyweight dips.
- Beginner
- Triceps
- Assisted Weight Machine
6. Lunge Jump
72.8 mSCORESWAPPED 2 TIMESLunge Jump is an explosive variation of the standard Lunge. Like other Lunge variations, this compound exercise primarily targets your quadriceps. The addition of a jump makes the movement more dynamic and challenging, improving plyometric power and cardiovascular fitness. This is a great exercise for enhancing explosiveness and overall lower body strength, and for adding variety to lunge-based workouts.
- Beginner
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7. Side Lunge
79.4 mSCORESWAPPED 2 TIMESSide Lunge is a variation on the more standard Lunge. Similar to other Lunge variations, this compound exercise primarily targets your quadriceps. By stepping to the side instead of forward or backwards, you can further recruit smaller muscles around your hips like your Adductors (the muscle that brings your legs together).
- Beginner
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8. Mountain Climber
74.9 mSCORESWAPPED 2 TIMESMountain Climber is a compound movement that involves holding a high plank or push up position, and alternating bringing your legs forward toward your chest. Holding a high plank position will already recruit your core to keep your back straight. By cycling your legs, you add more instability to the movement, as well as increase the intensity of the exercise itself.
- Beginner
- Quads