Tricep Dips
Also called parallel bar dips, triceps dips
Quick answer
Tricep dips are a bodyweight pushing exercise where you support yourself on parallel bars with straight arms, lower your body by bending your elbows, then press back up. Keeping your torso upright puts the focus on the triceps, with the chest and front shoulders assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Tricep Dips
- 1
Position yourself on two parallel bars with your arms straight, supporting your bodyweight. Cross your legs and bend your knees. This is your starting position.
- 2
Looking forward, slowly lower your body until your arms form a 90 degree angle between your upper arm and forearm.
- 3
After a brief pause, slowly return to the starting position.
Form cues
- Keep your torso upright to bias the triceps over the chest.
- Lower until your upper arms are about parallel to the floor.
- Keep your shoulders down, away from your ears, at the bottom.
- Point your elbows back, not out to the sides.
- Stop just short of a hard lockout at the top to keep tension.
Breathing: Breathe in as you lower between the bars; breathe out as you press back up.
Common Tricep Dips mistakes
Sinking too deep at the bottom
Stop around where your upper arms are parallel to the floor, or higher if the front of your shoulders feels strained.
Shoulders shrugging up toward the ears
Push down through the bars to keep your shoulders low and your neck long.
Elbows flaring wide
Keep your elbows pointing back and close to your body.
Swinging or kicking the legs
Cross your ankles, squeeze your glutes and keep your legs still.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnersassisted if needed | 1–3 | 8–12 | 60–90 s |
| Muscle growth | 3–4 | 6–12 | 1–2 min |
| Strengthwith added weight | 3–5 | 3–6 | 2–3 min |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Tricep Dips variations and alternatives
Variations
- Assisted dips
An assisted dip machine or band takes some bodyweight off so you can do full reps with good form.
- Bench dips
An easier version with your hands on a bench behind you, though some people find the shoulder position uncomfortable.
- Floor dips
The easiest version, pressing up from a seated crab position on the floor.
- Weighted dips
Add a dip belt or weighted vest once you can do 12 or more clean reps.
Alternatives
- Close-grip bench press
A heavy compound press for the triceps and chest.
- Diamond push-up
A bodyweight triceps exercise you can do anywhere.
- Rope tricep pushdown
An isolation option that's easy to load in small steps.
- Skull crusher
Works the triceps in a stretched position with a barbell.
Tricep Dips FAQ
What muscles do tricep dips work?
Tricep dips mainly work the triceps, which straighten your elbows as you press up. The chest, especially its lower portion, and the front of your shoulders help, and they contribute more if you lean forward. Keeping your torso upright shifts more of the work onto the triceps, while your core keeps your body still.
Tricep dips vs chest dips: what's the difference?
Both use parallel bars. For tricep dips you keep your body upright and your elbows back, which puts more load on the triceps. For chest dips you lean forward and let your elbows drift out slightly, which shifts more work to the chest. Most people's dips fall somewhere between the two.
How deep should I go on dips?
A common guideline is to lower until your upper arms are about parallel to the floor, which gives the triceps a good stretch without forcing your shoulders into an extreme position. People with good shoulder mobility may go a little deeper. If you feel pinching at the front of the shoulder, shorten the range; if pain persists, stop and get it checked by a qualified professional.
What if I can't do a dip yet?
Use an assisted dip machine or a resistance band looped over the bars, or do slow negatives: step up to the top position and lower yourself over 3–5 s. Bench dips and floor dips are easier options too. Once you can do around 8 or more controlled assisted reps, start reducing the assistance.
Sources
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