Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Description
An exercise that mainly targets the triceps by bending the elbows and lowering the body towards the floor before pushing back up.
How to Do Triceps Dip
- 1Setup
Position yourself above parallel bars, gripping them with a neutral grip slightly wider than shoulder-width, and fully extend your arms to lift your feet off the floor.
- 2Setup
Lean your torso slightly forward, engage your core, and gently cross your ankles behind you, ensuring your shoulders are depressed and retracted.
- 3
Inhale as you slowly lower your body by bending your elbows, keeping them tucked close to your sides, until your shoulders are slightly below your elbows.
- 4
Exhale as you powerfully push through your palms to extend your elbows and press your body back up to the starting position, maintaining a slight forward lean.
- 5
Fully extend your arms at the top without locking your elbows, focusing on squeezing your triceps to complete the movement.
Tips
- Keep Elbows Tucked: Flaring your elbows out wide shifts emphasis away from the triceps and can put undue stress on your shoulders; keep them pointing straight back.
- Control the Descent: Avoid dropping quickly; a slow, controlled negative (lowering phase) increases time under tension and improves muscle growth.
- Maintain Forward Lean: A slight forward lean helps target the triceps more effectively and reduces stress on the anterior deltoids and chest, which become more involved with an upright torso.
- Use Progression/Regression: If full dips are too hard, use an assisted dip machine or perform bench dips; if too easy, add weight with a dip belt.
Common Mistakes
- ×Going too low: Lowering too far past your shoulders below your elbows can overstretch the shoulder joint and lead to injury; only descend until your shoulders are slightly below your elbows.
- ×Shrugging shoulders: Allowing your shoulders to creep up towards your ears reduces triceps engagement and puts stress on your neck and traps; actively depress your shoulders away from your ears throughout the movement.
- ×Using momentum: Bouncing at the bottom or relying on leg kicks to get back up reduces the work done by your triceps; maintain strict form and controlled movement through the full range of motion.
Variations
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Triceps Dips Floor
Target your triceps with floor dips! This effective bodyweight exercise builds arm strength, stability, and definition using just your body.
Triceps Dip (bench leg)
Strengthen your triceps and sculpt your upper arms with the Triceps Dip. This bodyweight exercise effectively targets your triceps, chest, and shoulders
Triceps Dip (between benches)
Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable
Related Exercises
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Reverse Dip
Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.
One Arm Dip
Master the one-arm dip for incredible triceps and upper body strength. This advanced bodyweight exercise builds serious power and stability.
Bench dip on floor
Strengthen your triceps with the bodyweight bench dip on the floor. This effective exercise builds upper arm strength and definition.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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