Dips (Triceps Version)Muscles Worked
Triceps dips work your triceps hard, with your chest and front delts helping to press you up. Keeping your torso upright and your elbows close to your body is what makes this the triceps version, since leaning forward shifts more of the load to the chest.
How to do it
- Grip parallel bars and jump or step up until you're supported on straight arms, shoulders down and away from your ears.
- Keep your torso upright and your elbows pointing back, close to your sides.
- Bend your elbows and lower yourself slowly until your upper arms are about parallel to the floor.
- Press through your palms to straighten your arms and return to the top.
- Finish each rep with your arms straight and your shoulders still pulled down.
Form tips
- Stay upright; the more you lean forward, the more your chest takes over.
- Only go as deep as you can while your shoulders stay down and steady, and don't sink into the bottom.
- Once bodyweight reps feel easy, add load with a dip belt, and use an assisted machine or a band if you can't do them yet.
Why it made the list
No. 2 of 12
Best Tricep Exercises
Best compound for triceps. Bodyweight makes it accessible, can add weight for progression. Also hits chest and shoulders.
More tricep exercises
See it on your own body map
Log your Dips (Triceps Version) sets in KasMaker and watch your triceps, chest, and shoulders fill in on the map, weighted by how much you did. Logging and the body map are free on iPhone.
