Animated GIF · Available via API
gif_boxTriceps Dip
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
push
Triceps Dip is a advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
list_alt Step-by-Step Instructions
Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
Slide your butt off the bench, supporting your weight with your hands.
Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
Pause for a moment at the bottom, then push yourself back up to the starting position.
Repeat for the desired number of repetitions.
grid_view More Upper Arms Exercises
warning Common Mistakes
Dipping Too Deep
Descending until your shoulders drop well below your elbows places excessive stress on the shoulder joint and rotator cuff. Stop when your upper arms are roughly parallel to the floor to keep the movement safe and effective.
Flaring Elbows Outward
Allowing the elbows to splay wide shifts tension away from the triceps and onto the chest and shoulders. Keep elbows pointing straight back and close to your torso throughout the entire range of motion.
Leaning Too Far Forward
Tilting the torso excessively forward transfers the workload from the triceps to the chest and anterior deltoids. Maintain an upright or only slightly forward torso to maximize triceps engagement.
shuffle Variations & Progressions
Bench Dip
Performed with hands on a bench behind you and feet on the floor, this beginner-friendly version reduces bodyweight load and is ideal for building initial triceps strength before progressing to parallel bar dips.
Weighted Dip
Add a weight belt, dumbbell between legs, or weighted vest once bodyweight reps become easy. This progressive overload variation is one of the most effective mass-building moves for the triceps and chest.
Ring Dip
Gymnastic rings add an unstable surface that demands greater stabilizer activation throughout the shoulder girdle and core. Best suited for advanced trainees looking to boost functional strength and coordination.
Assisted Dip Machine
A counterweight stack offsets a portion of your bodyweight, making this the go-to option for beginners or those rehabbing shoulder injuries who need to practice the movement pattern with controlled resistance.
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