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Triceps
Triceps Dips
A parallel-bar bodyweight press emphasizing the triceps, with the chest and anterior deltoids assisting; assistance can reduce the load.
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Target
Triceps
Category
Upper body · Strength
Difficulty
Intermediate
Sets
3
Reps
6-12
Execution
How to perform
1. Hold parallel dip bars and support yourself with arms extended, shoulders stable and torso mostly upright.
2. Bend your elbows and lower under control with elbows tracking backward rather than flaring widely.
3. Stop around a right angle at the elbows, or sooner if your shoulders feel strained; avoid an excessive bottom stretch.
4. Press through your palms to straighten your arms without bouncing or shrugging; use an assisted machine if needed.
Suggested rest: 90-120 seconds between sets.
Technique
Key form tips
- 1Hold parallel dip bars and support yourself with arms extended, shoulders stable and torso mostly upright
- 2Bend your elbows and lower under control with elbows tracking backward rather than flaring widely
- 3Keep each repetition controlled and maintain tension through Triceps.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Triceps to force extra repetitions.