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

IntermediateUpper Arms Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Triceps Dip

Compound

Triceps Press

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dips Floor

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip (bench leg)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Compound

Triceps Dip (between benches)

Upper Arms · Triceps Brachii · Body weight

Intermediate

Description

An exercise that mainly targets the triceps by bending the elbows and lowering the body towards the floor before pushing back up.

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How to do Triceps Dip

01
Setup
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.
02
Setup
Lean your torso slightly forward, engage your core, and gently cross your ankles behind you, ensuring your shoulders are depressed and retracted.
03
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.
04
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.
05
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.

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Questions

What muscles does Triceps Dip work?

Triceps Dip primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.

Is Triceps Dip good for beginners?

Triceps Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Triceps Dip?

You need Body weight to perform Triceps Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Triceps Dip?

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.

What are common mistakes when doing Triceps Dip?

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.