Dips - Triceps Version
Dips - Triceps Version is a beginner-level compound in the strength category that primarily works the triceps. It also recruits the chest and shoulders. It is performed with bodyweight.
How to do it
- 1To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- 2Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- 3Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- 4Repeat the movement for the prescribed amount of repetitions.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.