Triceps Dip
A parallel-bar dip with the torso upright and the elbows tucked, which shifts the work from the chest to the triceps.
Primary muscles
- Triceps
Secondary muscles
- Chest (Pectoralis Major)
- Front Delts
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 90s
How to perform
Main muscles working (thicker lines)
Starting position
Support yourself on parallel bars with the arms locked, torso upright and legs hanging or bent behind.
Keep the chest up and the elbows close to the body.
Bend the elbows straight back to lower the body.
Stop when the elbows reach about 90 degrees.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.