Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Triceps Dip
TricepsIntermediate

Triceps Dip

A parallel-bar dip with the torso upright and the elbows tucked, which shifts the work from the chest to the triceps.

Sign in to add to your day

Primary muscles

  • Triceps

Secondary muscles

  • Chest (Pectoralis Major)
  • Front Delts
Sets
3–4
Reps
6–12
Rest
90s

How to perform

Triceps Dip movement

Main muscles working (thicker lines)

Starting position

Support yourself on parallel bars with the arms locked, torso upright and legs hanging or bent behind.

  1. 1

    Keep the chest up and the elbows close to the body.

  2. 2

    Bend the elbows straight back to lower the body.

  3. 3

    Stop when the elbows reach about 90 degrees.

  4. 4

    Press through the palms back to straight arms.

Breathing: Inhale as you lower, exhale as you press up.

Coaching tips

  • Stay tall

  • Elbows track back

  • Lock out every rep

Common mistakes

  • Leaning forward into a chest dip

  • Dropping below 90 degrees with the shoulders rolling forward

  • Kipping with the legs

Safety notes

  • Limit depth if the front of the shoulder aches, and build up from bench dips first.

Details

Body parts
Arms · Upper Body
Equipment
Dip Station
Movement
Vertical Push
Exercise type
Bodyweight
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Bench DipBeginner→
  • Seated Dip MachineBeginner→
  • Weighted Bench DipIntermediate→

Harder Variations

  • Ring DipAdvanced→

Variations

  • Parallel Bar DipIntermediate→

Similar Exercises

  • Straight Bar DipAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.