Tricep Dip

Equipment

Gym Equipment Needed

Muscle Group

Tricep

Setup

Use parallel dip bars or a sturdy dip station. If bodyweight dips are too challenging, use an assisted dip machine or a resistance band. If you’re strong and want more load, use a dip belt. Make sure the handles are stable and your shoulders feel comfortable in the range.

Starting Position

Step onto the dip bars and press up to the top position with arms straight. Keep your torso more upright to emphasize triceps. Set your shoulders down and back (avoid shrugging). Legs can be straight down or slightly bent behind you. Brace your core and keep your elbows pointing mostly back, close to your sides.

Execution

Inhale and brace. Lower your body by bending at the elbows, keeping them tucked and your torso upright. Descend under control until your upper arms are roughly parallel to the floor (or as deep as you can without shoulder discomfort). Exhale and press back up by extending your elbows, returning to the top position with straight arms. Pause briefly at the top without letting your shoulders shrug, then repeat for the desired reps.

Tips on doing this exercise

Stay tall and upright to bias triceps; keep elbows tracking back.

Stop at your deepest pain-free range—don’t force depth if shoulders feel pinchy.

Control the lowering (2–3 seconds) and avoid bouncing.

If reps break down, switch to assisted dips to keep quality high.

Progress by adding reps first, then adding load only when bodyweight reps are clean and consistent.

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Common Mistakes

Leaning too far forward and turning it into a chest-dominant dip

Letting elbows flare wide, increasing shoulder stress

Shrugging shoulders up at the top or sinking into the joints

Dropping too deep and irritating the front of the shoulder

Partial reps and cutting range short due to fatigue

Using momentum and bouncing out of the bottom

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Recommended Ranges

Strength focus: 4–6 sets of 3–6 reps (strict, longer rest)

Hypertrophy focus: 3–5 sets of 6–12 reps (full control)

Accessory/volume: 2–4 sets of 10–15 reps (assisted if needed to stay clean)
Rest 90–180 seconds for heavy sets; 60–120 seconds for moderate sets.

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