1 / 6Triceps Dip
An upright dip on parallel bars that loads the triceps with your whole body weight. One of the best body-weight arm builders.
TricepsChestShoulders
- Level
- Intermediate
- Equipment
- Dip bars
- Main muscle
- Triceps
- Also works
- Chest, Shoulders
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Support yourself on parallel bars with straight arms.
- 2Keep your body upright and your elbows close.
- 3Bend your elbows to lower yourself.
- 4Push back up until your arms are straight.
Common mistakes
- Leaning far forward, which turns it into a chest dip
- Dropping too low
- Letting the shoulders shrug up
Tips
- Keep your body upright and elbows close
- Lower until the elbows are about 90°
- Press back up to straight arms
Questions
I can't do one yet. What now?
Start with bench dips or an assisted dip machine, then move to the bars.
Can I add weight?
Yes, with a dip belt or a dumbbell between your feet once 12 clean reps are easy.
More Triceps exercises
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