What Are Triceps Dips?

Triceps dips are a bodyweight exercise using parallel bars or stable elevated surfaces to strengthen the arm muscles. Primary targets: triceps, chest, and front shoulders.

How to Do Triceps Dips with Proper Form

Step-by-Step Guide

1. Grip parallel bars and lift body to full arm extension
2. Lean torso slightly forward (10-15° angle)
3. Lower body until elbows reach 90° angle
4. Drive through palms to return to starting position
5. Keep shoulders down away from ears

Pro Tip: Beginners can modify using bench dips or assisted dip machines.

Top 3 Benefits of Triceps Dips

• Builds functional pushing strength
• Develops triceps muscle mass (study shows 28% greater activation than pushdowns)
• Improves shoulder stability

Most Common Dip Mistakes (and Fixes)

Mistake #1: Flaring Elbows Out

Fix: Maintain elbows close to ribs (20-30° angle)

Mistake #2: Partial Range of Motion

Fix: Lower until upper arms are parallel to floor

Mistake #3: Shrugging Shoulders

Fix: Engage lats and keep chest up

Triceps Dips FAQs

Are dips better than pushdowns for triceps?

Dips build more functional strength while pushdowns isolate triceps. Include both for balanced development.

How many dips should I do?

Beginners: 2-3 sets of 5-8 reps
Advanced: 3-4 sets of 12-15 reps

Can I do dips without equipment?

Use sturdy chairs, counter edges, or stairs for modified home versions.

Dip Progression Plan