Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Chest, Shoulders
Target Muscle Group


Triceps Muscle Anatomy Diagram

Eccentric Only Dip Overview

The eccentric only dip is a great way for people who cannot perform bodyweight dips to build the pushing (triceps, chest, shoulders) muscles required to execute them.

The eccentric only dip is a triceps dip variation. It, along with band assisted dips, are two ways one can progress to the bodyweight dip.

Eccentric Only Dip Instructions

  1. Step up onto the dip station (if possible) and position your hands on the handles with a neutral grip.
  2. Initiate the dip by unlocking the elbows and lower your body as slowly as possible until the forearms are almost parallel with the floor.
  3. Control the descent to parallel, then step onto the dip platform and repeat the process from your initial starting position.
  4. Repeat for the desired number of repetitions.

Eccentric Only Dip Tips

  1. Technically there are two ways to perform dips - neither is wrong, just different movement with different purposes:
    • Staying upright and keeping the elbows in close to increase tricep recruitment.
    • Leaning forward with elbows wider to increase chest recruitment.
  2. If possible, keep the legs straight down while bracing the glutes and abs to limit excessive spinal movement.
  3. If no dip station with steps is available, position a box underneath the handles to boost yourself up to the bars.
  4. If no box is available, then jump into position.
  5. Don’t allow the head to jut forward during the descent.
  6. Ensure the elbows stay just short of lockout to keep tension on the triceps.
  7. Experiment with a false grip by wrapping the thumb over the bar as this may be more comfortable for some.