Appears in642 Workouts*

Tricep Dip

Strengthen & tone your triceps with Tricep Dips! An effective bodyweight exercise you can do almost anywhere.

The Tricep Dip is a compound exercise that mainly works the triceps, with help from the chest. You'll need: dip bars or power tower.

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@JustGains_XX

Required Equipment

Dip Bars

Power Tower

Triceps (triceps brachii)

Upper Chest (pectoralis major, clavicular head)

Positioning:

Start by standing between the dip bars or at the dip station, facing away from them.
Grasp the bars with your palms facing down and fingers wrapped around the bars, approximately shoulder-width apart.
Step up onto the foot rests or the floor, allowing your arms to support your body weight while your legs dangle below.
Keep your shoulders relaxed and your back straight.

Movement:

Begin the dip by bending your elbows at a 90-degree angle, lowering your body down slowly. Keep your elbows close to your sides.
Hold the lowered position for a moment, ensuring your shoulders do not go too far beyond your elbows.
Push through your palms to extend your arms back to the starting position, straightening your elbows.
Repeat this movement for the desired number of repetitions, maintaining control throughout the movement.

Tips for Beginners:

Start with a smaller range of motion and gradual increase as you become stronger.
Keep your torso upright and avoid swinging your legs during the exercise.
Focus on engaging your triceps throughout the movement for better results.

The Tricep Dip mainly works the triceps, with help from the chest. The main muscles are the triceps brachii.

Dip bars or power tower.

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

It belongs on push day in a push/pull/legs routine.

Similar exercises include the Machine Assisted Dips, Band Assisted Dip, Bodyweight Bench Dip and Chest Dip.

Work out the numbers behind your training before your next session.