Triceps dip

The triceps dip is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.

Benefits

Builds muscle and strength in the triceps, as well as the chest and shoulders
Can add extra weight with a dip belt, dumbbell, or chain
Serious upper-body training with minimal equipment

Type: Strength
Main Muscle Worked: Triceps
Equipment: Body Only
Level: Intermediate

9.4

Average

Triceps dip Images

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Triceps dip Instructions

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.