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Exercise 0814 · REF X6C6i5Y

Triceps Dip exercise animation

Triceps Dip

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Dips load the triceps, chest, and shoulders through a genuinely long range of motion, using nothing but two parallel bars and your own bodyweight. Lean forward and it shifts toward the chest; stay upright and it's almost pure triceps. Shoulder mobility is the real gatekeeper here — going too deep before you're ready is the most common way people aggravate the front of the shoulder.

How to Do the Triceps Dip

  1. Sit on the edge of a bench or chair with your hands gripping the edge, fingers pointing forward.
  2. Slide your butt off the bench, supporting your weight with your hands.
  3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Triceps Dip primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Triceps Dip work?
The Triceps Dip primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Triceps Dip?
The Triceps Dip is done with no equipment — just body weight.
What's a good alternative to the Triceps Dip?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.