How to do Triceps Dips

Triceps Dips is a compound exercise targeting the triceps: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: chest, shoulders. Equipment: bodyweight, machine. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.

Step-by-step

1. Grip the parallel bars and press yourself up with your arms straight.
2. Keep your torso as upright as possible and your shoulders down and set.
3. Lower your body under control by bending your elbows backward.
4. Stop when your elbows reach about 90 degrees.
5. Press back up to the starting position using your triceps.

Coaching tip

Caution

How to program it

Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.

FitCi applies this table to your age and goal automatically and writes weekly progression.

Alternatives

• At home, no equipment: Bench Dips, Diamond Push-Up
• Same muscle, different equipment: Close-Grip Bench Press, Cable Overhead Triceps Extension, Overhead Dumbbell Triceps Extension

More triceps exercises

• Close-Grip Bench PressDar Tutuş Bench Press
• Bench DipsSehpa Dips
• Cable Triceps PushdownCable Triceps Pushdown
• Cable Overhead Triceps ExtensionCable Baş Üstü Triceps Extension
• Overhead Dumbbell Triceps ExtensionDambıl ile Baş Üstü Triceps Extension
• Lying Triceps Extension (Skull Crusher)Yatarak Triceps Extension (Skull Crusher)