Tricep Dips: How-to, Tips & More
The Tricep Dips is a intermediate compound exercise for your triceps. You do it with dip bars. It is a good fit when your goal is both strength and muscle growth.
Besides the triceps, it also works your chest and shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Triceps
Primary
Chest
Secondary
Shoulders
Secondary
How to do the Tricep Dips
- Support yourself on the dip bars with straight arms.
- Keep your torso upright and elbows close to your body.
- Lower until your elbows are at about 90 degrees.
- Press back up.
Tricep Dips tips
- Staying upright keeps the work on the triceps.
Sets and reps
Most lifters do well with 6 to 15 reps per set, and 6 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dip bars
Type
Compound
Tricep Dips alternatives
More triceps exercises
Band Overhead Triceps Extension
Resistance band
Barbell Skullcrusher
Barbell
Bench Dip
Bench
Bench Dip (Knees Bent)
Bench
Body Up
Bodyweight
Bodyweight Triceps Extension
Bodyweight
Frequently asked questions
What muscles does the Tricep Dips work?
The Tricep Dips mainly works your triceps, with help from your chest and shoulders.
How many sets and reps should I do?
A good starting point is 6 to 15 reps per set, and many lifters get the best results between 6 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Tricep Dips good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Tricep Dips?
You need dip bars.
Add Tricep Dips to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon