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Triceps Dip

The triceps dip is a bodyweight exercise performed on parallel bars that primarily targets the triceps while also engaging the chest and deltoids. It suits intermediate to advanced lifters who have sufficient upper body strength and shoulder mobility to control the movement safely.

Muscle group
Triceps
Primary muscles
triceps, chest, deltoids
Equipment
Bodyweight

How to do the Triceps Dip

  1. Grip the parallel bars and jump or step up to the support position with arms fully extended and body vertical.
  2. Lower your body by bending your elbows until your upper arms are roughly parallel to the ground or your shoulders drop slightly below your elbows.
  3. Keep your elbows tucked at approximately 45 degrees to your torso throughout the descent.
  4. Press through your palms to extend your arms and return to the starting position.
  5. Maintain control throughout the entire range of motion and repeat for the desired number of repetitions.

Form tips

  • Keep your core engaged and avoid excessive forward lean to maintain focus on the triceps rather than shifting emphasis to the chest.
  • Control the descent for two to three seconds rather than dropping quickly to protect your shoulders and maximize muscle tension.
  • Stop the descent before you feel strain in the front of your shoulders to avoid impingement and maintain safe joint positioning.

Common mistakes

  • Flaring elbows out wide shifts excessive stress to the shoulder joint and reduces triceps activation.
  • Descending too deep without adequate shoulder mobility can cause anterior shoulder strain and potential injury.
  • Using momentum to bounce out of the bottom position reduces muscle engagement and increases joint stress.

Sets and reps

For strength, perform 3 to 5 sets of 4 to 8 reps with added weight or slower tempo, while hypertrophy typically calls for 3 to 4 sets of 8 to 15 reps at bodyweight or with moderate load.

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Frequently asked questions

Should I lean forward or stay upright during triceps dips?
Staying more upright with minimal forward lean emphasizes the triceps, while leaning forward shifts more work to the chest. For triceps-focused dips, keep your torso as vertical as possible throughout the movement.
How low should I go on triceps dips?
Descend until your upper arms are parallel to the ground or slightly below, provided you have the shoulder mobility to do so comfortably. Going deeper than your mobility allows can compromise shoulder health and does not significantly increase triceps engagement.
What if I cannot do a full triceps dip yet?
Use resistance bands looped around the bars for assistance, or perform negative-only reps by jumping to the top position and slowly lowering yourself down. These progressions build the strength needed for unassisted dips over time.

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