Triceps Dip tutorial
The triceps dip is performed on parallel bars with an upright torso to put maximum load on the triceps. As a bodyweight movement it is one of the strongest builders of triceps size and strength, suited to intermediate trainees with healthy shoulders.
How to perform
- Grip the parallel bars and support yourself on straight arms.
- Keep your torso vertical and legs straight or slightly bent beneath you.
- Keep your shoulder blades down and chest open.
- Bend your elbows, keeping them close to your body, and lower slowly to about 90 degrees.
- Press through your palms and contract your triceps to rise.
- Lock out at the top without shrugging your shoulders.
Breathing: Inhale as you lower and exhale as you press up.
Key tips
- Point your elbows back, not out to the sides.
- Keep your torso as upright as possible to reduce chest involvement.
- Avoid going deeper than 90 degrees.
Common mistakes
- Leaning far forward and turning it into a chest dip.
- Shrugging the shoulders toward the ears.
- Doing half reps with bouncing.
Safety: Beginners or those with shoulder problems should use an assisted dip machine or cable pushdowns.
TricepsPrimary muscle
Body weightEquipment
IntermediateLevel
GymLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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