The tricep dip is a bodyweight press performed on parallel bars with the torso kept upright and the elbows tucked close to the body. Keeping the chest vertical shifts most of the work from the chest to the triceps, which makes it one of the best bodyweight exercises for arm size and pressing strength.
Be one of the first to rate this exercise
How effective is this exercise for you?
4
Sets
15
Reps
Bodyweight
Equipment
6.50
Cal/min
🎯 Muscles Worked
🎯
Primary
Triceps
➕
Secondary
Chest
📋 How To Perform Dips (Tricep)
1
Grip parallel bars, arms locked, body hanging straight (or slightly forward for more chest).
2
Lower yourself by bending your elbows until upper arms are roughly parallel to the floor.
3
Keep elbows pointing backward, close to your body, for tricep focus.
4
Press back up to full lockout, squeezing triceps at the top.
5
Don't drop too deep if you feel shoulder strain — stop at a comfortable depth.
💡 Benefits of Dips (Tricep)
Builds the triceps and the front of the shoulders using your own body weight, and lets you add load with a belt as you get stronger. It is also a strong carryover movement for the bench press and overhead press lockout.
📈 Sets, Reps & Programming
Do 3 to 4 sets of 8 to 15 reps once you can control the descent. Use assisted dips or slow negative reps if you cannot yet complete a clean set, and avoid training dips heavy on the same days as a heavy bench press.
⚠️ Common Mistakes to Avoid
Leaning the torso forward so the chest takes over from the triceps
Dropping so low that the shoulders roll forward and strain
Flaring the elbows wide instead of keeping them pointed back
✅ Pro Tips
Keep the chest tall and the elbows pointing straight behind you throughout the rep
Lock out fully at the top and squeeze the triceps for a second
🛡️ Safety Notes
The deep bottom position stresses the front of the shoulder and the sternum joints. Stop lowering when the upper arm is parallel to the floor, and skip dips if you have shoulder impingement.
🔁 Progressions & Regressions
Make it harderadd a weight belt or slow the tempo to four seconds down.
Make it easierbench dips, assisted dips or machine dips.
Lower until the upper arms are roughly parallel to the floor. Going far below that increases shoulder stress without adding much triceps work.
Are dips better than push-ups for triceps?
Dips usually allow heavier loading and a bigger range for the triceps, while push-ups are easier to scale and gentler on the shoulders. Many programmes use both.
Want a Full Plan Built Around This?
Get a personalised training program from a real coach — not a generic template.
