Exercise guide · Triceps

Triceps Dips

Triceps-focused dips shift emphasis onto the triceps by keeping the torso upright on parallel bars. Elbows point back rather than flaring wide, loading the triceps more than the chest.

  • Targets: Triceps
  • Equipment: Bodyweight
  • Type: Compound
Triceps Dips exercise illustration showing the movement position

Step by step

How to do the Triceps Dips

  1. Grip parallel bars and support your body with arms extended. Start from a stable top position with shoulders down and away from ears.
  2. Keep your torso upright—avoid leaning forward. Bend only slightly at the hips if needed for balance.
  3. Lower yourself by bending elbows straight back until upper arms are roughly parallel to the floor or you feel a stretch in the triceps.
  4. Press back up by straightening arms fully without locking out aggressively or shrugging shoulders.
  5. For added load, use a dip belt or hold a dumbbell between your feet once bodyweight feels easy.

Form cues

  • Torso upright, not chest-leaning
  • Elbows track backward, not out to the sides
  • Shoulders stay down at the top
  • Control the bottom—no bouncing

Common mistakes

  • Leaning forward into a chest-focused dip
  • Dropping too deep with rounded shoulders
  • Elbows flaring wide to the sides
  • Shrugging shoulders toward ears at the top

Muscles worked

Primary

Triceps

Secondary

Chest

Safety: Stop if you feel sharp shoulder pain. Use an assisted dip machine to build strength before heavy unassisted reps.

Alternatives

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