Arms · Compound

Triceps Dip

An upright parallel-bar dip that loads the triceps heavily.

MAIN MUSCLE
Triceps
ALSO WORKS
Chest, Front delts
EQUIPMENT
Dip bars
LEVEL
Intermediate
REPS
6-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Support yourself on the bars with arms straight and body upright.

  2. Keep the elbows pointing back and close to the body.

  3. Lower until the upper arms are about parallel to the floor.

  4. Press back up to full lockout.

COMMON MISTAKES

  • Shrugging shoulders up to the ears; keep them depressed and the chest proud.
  • Dropping too deep too fast; descend under control to a comfortable depth.

TIPS

  • Lean forward slightly for more chest, stay upright for more triceps.

QUESTIONS

Which muscles does Triceps Dip work?

The main muscle is Triceps. It also works Chest, Front delts.

How many reps should I do?

FORGE suggests 6-12 reps for Triceps Dip. The app adjusts sets and reps to your goal and level.

What can I do instead of Triceps Dip?

These train the same muscles: Bench Dip, Chest Dip, Close-Grip Bench Press.