Tricep Dip
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Log this exerciseMuscles
Technique
Grip the parallel bars with straight arms. Lower your body by bending your elbows, keeping your torso upright to target the triceps. Stop when your elbows reach 90°. Press back up to full extension without locking out aggressively.
Steps
- Grip the parallel bars and support yourself with straight arms
- Keep your torso upright and brace your core
- Bend your elbows to lower your body under control
- Stop when your elbows reach approximately 90 degrees
- Press through your hands to return to full extension without locking out aggressively
Common mistakes
- Leaning the torso too far forward and shifting emphasis to the chest
- Letting the elbows flare excessively
- Dropping below the 90-degree elbow position
- Bouncing out of the bottom or locking the elbows aggressively
Variations
- Band-assisted parallel-bar dip
- Assisted dip machine
- Weighted parallel-bar dip
- Narrow-grip parallel-bar dip
Related exercises
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Try ForceIndex freeFAQ
What muscles does Tricep Dip work?
Muscles: Triceps, Lower chest, Front delts.
What equipment do I need for Tricep Dip?
Equipment: Pull-up bar.
Where can I do Tricep Dip?
Location: Gym, Street.
Calculators & tools
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