Tricep Dips
Tricep dips are a bodyweight press where you support yourself on parallel bars and lower and raise your whole body using your arms. They build strength and size in the triceps, with help from the chest and the front of the shoulders. They suit lifters who are comfortable with press-ups and want a tougher upper-body exercise, and beginners can work towards them using the easier options below.
Muscles worked
The Tricep Dips mainly works your triceps, with your chest and anterior delts helping.
Setting up
- Stand between the bars of the dip station and set your hands on the handles with your palms facing inwards, about shoulder-width apart or just wider.
- Press up so your arms are straight and your body is supported over the bars. Use the step if your station has one rather than jumping up.
- Keep your chest tall and your torso as upright as you can. Let your legs hang straight down or cross your ankles behind you.
- Push your shoulders down and away from your ears so you are not sagging into the bars.
How to do the Tricep Dips
- Start at the top with your arms straight, your elbows extended but not forced back, and your body still.
- Take a breath in and bend your elbows to lower yourself slowly, keeping your torso upright and your elbows pointing back rather than out to the sides.
- Keep your upper arms close to your body as you lower, so the work stays in your triceps.
- Stop when your upper arms are roughly parallel to the floor and your elbows are at about a right angle.
- Press firmly through your palms to push yourself back up, breathing out as you go.
- Straighten your arms at the top and squeeze your triceps for a moment before starting the next rep.
Form tips
- Think of pushing the bars down towards the floor rather than pushing yourself up. This helps you feel your triceps drive the movement.
- Take about two to three seconds to lower. Controlling the way down builds strength and is a good way to work up to full reps.
- Keep your elbows tracking straight back, like they are sliding along your ribs, to keep the load on your triceps.
- Stay tall with your chest up and your head in line with your spine. A slight lean is normal, but the more you tip forward, the more your chest takes over.
- Always lower to a depth you can press out of with control. If you cannot, use less range until you are stronger.
Common mistakes
Leaning too far forward
Tipping your chest towards the bars shifts the work from your triceps to your chest. Stay upright, look straight ahead and keep your body in a tall line.
Dropping too deep
Sinking well below parallel loads the front of the shoulders heavily and is hard to control. Lower only until your upper arms are parallel to the floor, then press up.
Flaring the elbows out
Elbows pushed wide take the focus off the triceps and can feel uncomfortable. Keep your hands in a comfortable grip and guide your elbows back, close to your body.
Swinging or kicking to get up
Momentum from your legs means your arms do less. Hold your legs still, pause briefly at the bottom and press up smoothly. If you cannot, use an easier variation.
Sets and reps
| Build strength | 4-5 sets of 3-6 reps, resting 2-3 minutes. Once you can do 10 clean bodyweight reps, add a little weight with a dip belt, in small steps of 2.5 kg. |
|---|---|
| Build muscle | 3-4 sets of 8-12 reps, resting 60-90 seconds. Use a slow lower and stop each set when your form starts to slip. |
| Fat loss and general fitness | 2-3 sets of 10-15 reps, resting 45-60 seconds, as part of a full-body session. If that is too hard, do sets of 3-5 slow lowering reps or use an assisted dip machine. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Tricep Dips alternatives
Machine taken, or want some variety? These work the same main muscles.
Tricep Dips FAQs
How low should I go on a dip?
Lower until your upper arms are about parallel to the floor, with your elbows at roughly a right angle. Going deeper puts extra strain on the front of the shoulders, so keep to a depth you can control. Stop if it hurts and get it checked.
What if I can't do a full dip yet?
Start with slow lowering reps: step or jump to the top, then take 3-5 seconds to lower and step down. An assisted dip machine or a resistance band around the bars also helps. Build up reps over a few weeks.
Are dips for triceps or chest?
Both work, but your body position decides which does more. An upright torso with your elbows tucked in focuses on the triceps. Leaning your chest forward brings the chest and front of the shoulders in more.
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