Tricep Dips
A powerful bodyweight exercise for building tricep and chest strength using parallel bars.
Difficulty
intermediate
Category
strength
Primary Muscles
Triceps, Chest
Equipment
Dip Bars
Secondary Muscles
Front Delts, Core
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
Bench Dips
Keeps a similar training effect while changing the setup or loading style.
Weighted Dips
Keeps a similar training effect while changing the setup or loading style.
Tricep Pushdown
Easy to scale and generally elbow-friendly.
How to Perform
- Set up: Grip the parallel bars and support your weight with straight arms. Lean slightly forward.
- Lower: Bend your elbows to lower yourself until your upper arms are roughly parallel to the floor.
- Push: Press back up to the starting position, focusing on squeezing your triceps.
Tricep Focus vs Chest Focus
- Triceps: Keep your body more upright, elbows close to your body
- Chest: Lean forward more, allow elbows to flare slightly wider
Variations
- Bench Dips
- Weighted Dips
- Ring Dips
- Machine-Assisted Dips
Frequently asked questions
Are Tricep Dips 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 Tricep Dips?
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 I do not have a Dip Bars?
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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