Dips (Tricep)
Upright dips with elbows close to the body — one of the best compound tricep builders. The upright torso position isolates the triceps far more than the...
Difficulty
intermediate
Category
strength
Primary Muscles
Triceps
Equipment
Bodyweight
Secondary Muscles
Chest, Shoulders
Form cues
Simple cues for better reps
- Keep the upper arm position steady while the elbow extends.
- Reach full lockout under control and squeeze the triceps.
- Lower slowly so the elbow stays comfortable.
- Keep wrists straight and avoid turning the rep into a press unless that is the goal.
Common mistakes
What to avoid
Letting elbows flare or drift
Use less load and keep the elbows pointing in a consistent direction.
Using shoulders to move the weight
Lock in your upper arm angle and make the elbow extension the main action.
Bouncing out of the stretched position
Control the bottom and reverse smoothly to protect the elbow.
How it should feel
Know when your form is on track
Target areas
- Triceps should feel loaded through the back of the upper arm.
- Elbows should feel warm and controlled, not irritated.
Good signs
- You can squeeze hard at lockout.
- Rep speed stays controlled from start to finish.
Warning signs
- Sharp elbow pain or wrist strain.
- Shoulders taking over before the triceps fatigue.
Progressions
Make it easier
- Use a cable, band, or lighter dumbbell variation for a friendlier resistance curve.
- Shorten the range slightly if the stretched position irritates your elbows.
Make it harder
- Add reps or a lockout pause before adding load.
- Use a longer-overhead variation to challenge the long head.
Best alternatives
Tricep Pushdown
Easy to scale and generally elbow-friendly.
Overhead Tricep Extension
Biases the long head through a bigger stretch.
How to Perform
- Grip parallel bars and lift yourself up with arms fully extended
- Keep your torso upright and elbows close to your sides
- Lower until your elbows reach about 90 degrees
- Press back up to full lockout, squeezing your triceps at the top
Tips
- Stay upright — this is the most important cue; leaning forward shifts the work to your chest instead of triceps
- No parallel bars? Bench dips (hands on a bench behind you) or diamond push-ups are bodyweight alternatives
- Use a 2-3 second descent and a controlled press — dropping fast puts excess stress on your shoulder joints
- Going too deep is the most common mistake — stop at 90 degrees to protect your shoulders while keeping tension on the triceps
- Feel the triceps stretch at the bottom and squeeze them hard at the top to full lockout — you should feel a strong contraction on the back of your arms
Essential Equipment
| Equipment | Why You Need It | Our Pick | Review |
|---|---|---|---|
| Dip Belt | Add weight plates for progressive overload beyond bodyweight | Gymreapers Dip Belt | Read Review |
Frequently asked questions
Is the Dips (Tricep) good for beginners?
Yes, as long as you choose a version and load you can control. Start conservatively, learn the setup, and only progress when the target muscles are doing the work without joint discomfort.
How heavy should I go on the Dips (Tricep)?
Use a weight that leaves 1-3 good reps in reserve for most working sets. If your range shortens, momentum increases, or you stop feeling the target muscles, reduce the load.
What can I use if the bodyweight version is too difficult?
Use one of the listed alternatives that trains the same pattern. The exact tool matters less than matching the movement, controlling the rep, and progressing gradually.
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