Tricep Dip
Arms
Bodyweight & Reps
Bodyweight
Tricep dips are a bodyweight compound exercise. Keep your torso upright (unlike chest dips) to emphasize the triceps. Can be performed on parallel bars or a bench for beginners.
How to Do Tricep Dip
- Grip parallel bars with arms straight and body upright — stay as vertical as possible
- Lower yourself by bending your elbows until your upper arms are parallel to the floor
- Keep your elbows tucked close to your body — don't let them flare outward
- Press back up to full arm extension, squeezing the triceps at the top
Form Cues
- Grip parallel bars with arms straight and body upright — stay as vertical as possible
- Lower yourself by bending your elbows until your upper arms are parallel to the floor
- Keep your elbows tucked close to your body — don't let them flare outward
- Press back up to full arm extension, squeezing the triceps at the top
Common Mistakes to Avoid
- Leaning too far forward, which shifts the emphasis from triceps to the chest
- Not going deep enough — upper arms should reach parallel for full tricep engagement
- Swinging the legs for momentum instead of keeping the body still and controlled
Muscles Worked
Primary
Triceps Brachii (All Three Heads)
Secondary
Anterior Deltoid
Pectoralis Major (Sternal)
Recommended Sets and Reps
Strength
4-5 sets
5-8 reps
2-3 min rest
Hypertrophy
3-4 sets
8-15 reps
60-90s rest
Endurance
2-3 sets
15-25 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the tricep dip work?
Tricep dips primarily target all three heads of the triceps brachii when performed upright, with secondary engagement from the anterior deltoid and lower chest.
How many tricep dips should I be able to do?
Beginners should aim for 5-10 reps, intermediates 12-20 reps, and advanced athletes 20+ reps or add weight with a dip belt. If you can't do one yet, start with bench dips.
Tricep dips vs chest dips — what's the difference?
The only difference is body angle. Stay upright for tricep dips, lean forward 30 degrees for chest dips. The tricep version keeps elbows tighter and torso vertical to maximize tricep work.
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