Dips - Triceps Version
A dip done with an upright torso on parallel bars, which keeps the work focused mostly on the triceps with some help from the chest and shoulders. It is a solid bodyweight pressing exercise once basic support strength is there.
- Primary musclesTriceps
- Secondary musclesChest, Shoulders
- EquipmentBodyweight
- LevelBeginner · compound
How to do the dips - triceps version
- Hold your body up on parallel bars with your arms nearly locked out; this is your starting position.
- Keep your torso upright and your elbows close to your sides as you begin to lower yourself.
- Inhale as you lower down slowly until your upper arm and forearm form roughly a right angle.
- Keep the torso from leaning forward during the descent to keep the focus on the triceps.
- Exhale and push back up, using your triceps to drive your body to the starting position.
- Repeat for the rest of your set with a controlled, even pace.
Original library instructions (4 steps)
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, 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.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Common mistakes
- Leaning the torso forward, which shifts work to the chest; keep it upright for a triceps focus.
- Lowering too far past a right angle at the elbow; stop there to protect the shoulders.
- Letting the elbows flare outward; keep them tucked close to the body.
- Using momentum to bounce out of the bottom position; press up under control instead.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 6 to 10 reps, 90 seconds rest |
| Muscle | 3 to 4 sets of 10 to 12 reps, 60 to 90 seconds rest |
| Endurance | 2 to 3 sets of 15 reps, 45 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use an assisted dip machine or resistance bands if a full bodyweight set is still too hard.
- Keep your torso as vertical as possible throughout the set to keep the triceps as the main mover.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the triceps dip good for beginners?
Yes, especially with an assisted version, since supporting bodyweight with an upright torso is a manageable starting point for most lifters.
What muscles does the triceps dip work?
The triceps are the main mover, with the chest and shoulders helping support the pressing motion.
