Triceps Dip

Description

The triceps dip is a bodyweight pressing exercise performed on parallel bars. You lower your body by bending at the elbows with arms close to your sides, then press back up to lockout. The vertical body position and tucked elbows bias the triceps over the chest, making it one of the best bodyweight exercises for building tricep size and strength.

Muscle Group

Chest, Front Deltoid, Triceps

Equipment Required

Bodyweight

Triceps Dip Instructions

Mount a set of parallel dip bars by gripping them with arms locked out, supporting your full body weight. Cross your ankles behind you.
Keep your torso as upright as possible — leaning forward shifts emphasis to the chest, staying upright biases the triceps.
Brace your core, pull your shoulders down and back, and tuck your elbows close to your sides.
Lower your body slowly under control by bending at the elbows. Keep your elbows tracking close to your body — do not let them flare out.
Lower until your upper arms are roughly parallel to the floor or just below. Avoid going deeper unless your shoulders feel comfortable.
Press back up by extending at the elbows, driving your hands down into the bars.
Lock out at the top, briefly squeezing your triceps before the next rep.
Add weight via a dip belt or weighted vest as you get stronger.