You are here

Tricep Dips Video Guide

Average: 3.7 (31 votes)
3.7 5 31

Exercise Profile

  • Chest, Shoulders
  • Strength
  • Bodyweight
  • Compound
  • Push
  • Beginner

Click to Enlarge

Click to Enlarge
Triceps Exercises Diagram

Exercise Instructions

  1. Many people don't know that there are two ways to do dips. Focusing on your triceps, or focusing on your chest. This version of the dip hits the triceps hardest. Grasp the parallel dip bars with an inward grip.
  2. If the bars are adjustable, adjust them in to around shoulder width apart.
  3. Jump up of the floor and take your weight on the bars.
  4. The key to hitting your triceps on this version of the dip is to keep your body as straight as possible and don't lean forward. This may mean not crossing your legs and keeping them hanging down.
  5. Slowly lower yourself down, keeping your eyes facing forward.
  6. Lower until your elbow is at around the same height as your shoulder, and then raise your body back up without locking your arms at the top of the movement.
  7. Repeat for desired reps.

​Tricep Dip Tips:

  1. Do not lower yourself down too far, as this can result in heavy strain on your shoulder joints and possible injury.
  2. Use the mind-muscle connection to focus on working your triceps throughout the movement. Squeeze your triceps hard at the top of the movement and feel the stretch on the way down.
  3. Do not lock your elbows out at the top of the movement.
  4. And finally, keep the rep timing slow for maximum results from this exercise.
Related Supplements View all Top Supplements
Combat Powder

Advanced Time Release Protein Feeds Muscles For 8 Hours!*

4.6
Average: 4.6 (44 votes)
RoxyLean

Support Increased Metabolic Rate & Appetite Regulation!*

4.15
Average: 4.2 (118 votes)

Comments (9)

Add a comment

No Profile Pic
abel
Posted Mon, 03/19/2012 - 20:00

what excersise i can use like this one cos i dont have this machine with dumbells or what do yo recomend me.

  • 31
  • 40
Steve's picture
Steve
Posted Tue, 03/20/2012 - 09:21

With dumbbells you could try seated overhead dumbbell extensions.

  • 34
  • 41
No Profile Pic
Ana
Posted Tue, 03/20/2012 - 12:01

I don't have the machine either but I do dips using the side of the bathtub and with my feet in front of me lower my body. Would that work the same way?

  • 33
  • 34
Steve's picture
Steve
Posted Tue, 03/20/2012 - 12:04

Sure, that will target the triceps.

  • 35
  • 22
No Profile Pic
Jonas Frandsen
Posted Thu, 05/31/2012 - 12:58

How good is dips compared to close-grip bench press. If I'd go for power sets?

  • 26
  • 34
No Profile Pic
Technique
Posted Thu, 12/06/2012 - 06:47

Im an 18 yo, been lifting for a year now but my triceps are not getting bigger...
Give me solutions...

  • 36
  • 37
Joey's picture
Joey
Posted Thu, 12/06/2012 - 10:04

Here's a really good tricep routine you could throw in once in a while to blast your arms. 

http://www.muscleandstrength.com/workouts/power-muscle-burn-tricep-worko...

  • 29
  • 27
No Profile Pic
Kenyon
Posted Thu, 12/27/2012 - 06:43

I don't have membership to a gym, I also don't have equipment, and the gym at my college is closed until the middle of January. I want to start this Tricep workout now, but I need a back up what do you suggest?

  • 39
  • 32
No Profile Pic
brother
Posted Sat, 01/19/2013 - 07:36

can i get a private lesson from you?

  • 31
  • 43

Add new comment