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Tricep Dips

A compound bodyweight exercise that builds tricep strength and upper body pushing power.

Muscle Groups

Triceps Chest Shoulders Core

Equipment Needed

Parallel Bars

Tricep dips are one of the most effective bodyweight exercises for building tricep size and strength, while also engaging the chest and shoulders.

How to Perform

  1. Setup: Grip parallel bars with arms fully extended, supporting your body weight. Keep your torso upright.

  2. Lower: Bend your elbows to lower your body until your upper arms are parallel to the ground or slightly below.

  3. Bottom: Keep your elbows pointing backward, not flaring out to the sides.

  4. Push: Press through your palms to extend your arms and return to the starting position.

  5. Repeat: Perform the desired number of repetitions with control.

Tips

  • Keep your body upright to emphasize triceps (lean forward for more chest)
  • Don’t go too deep if you have shoulder issues
  • Control the descent—don’t drop down
  • Lock out fully at the top

Variations

  • Bench Dips: Easier variation using a bench behind you
  • Assisted Dips: Use a machine or band for support
  • Weighted Dips: Add a belt with weight for progression
  • Ring Dips: Unstable surface for advanced training

Common Mistakes

  • Going too deep and stressing the shoulders
  • Flaring elbows out to the sides
  • Using momentum or bouncing at the bottom
  • Not achieving full lockout at the top