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
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
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