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


Triceps Muscle Anatomy Diagram

Tricep Dip Instructions

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.

  1. Grab the parallel dip bars with an inward grip.
  2. If the bars are adjustable, adjust them to around shoulder-width apart.
  3. Jump up off 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

  • Do not lower yourself down too far, as this can result in heavy strain on your shoulder joints and possible injury.
  • 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.
  • Do not lock your elbows out at the top of the movement.
  • And finally, keep the rep timing slow for maximum results from this exercise.
Posted on: Mon, 07/25/2022 - 10:50

How do you “squeeze the triceps hard at the top” if you “don’t lock out at the top” of the movement?

M&S Team Badge
Posted on: Sun, 07/31/2022 - 11:25

You don't need to completely lock out your elbow to flex your triceps. As long as they're close to straight, you can squeeze the handles as tight as you can and still get a good contraction, especially when you're pushing against resistance or lifting your bodyweight.

Posted on: Tue, 05/03/2022 - 15:43

Hey I have one issue after the tricep extensions I find it hard to do the dips,is that normal, should I use band to reduce the resistance ?

M&S Team Badge
Posted on: Fri, 05/20/2022 - 21:52

Hi, Olivier. The tricep extensions have pre-exhausted the triceps, which is what is making the dips more difficult. Switch the exercises. Do the dips first, then the extensions. If you really want to keep doing the extensions first, then yes, go with bands to assist. Hope this helps!

Posted on: Fri, 02/19/2021 - 07:26

Plz suggested alternative exercise

M&S Team Badge
Posted on: Fri, 02/19/2021 - 10:38
Posted on: Thu, 07/04/2019 - 20:10

any advice on how to ignore the numbness of the bottom part of your palm while doing dips?

Sampath Yermal
Posted on: Wed, 03/07/2018 - 00:58

Hi, Video isn't found.

Posted on: Sat, 01/19/2013 - 07:36

can i get a private lesson from you?

Andrew Gonzalez
Posted on: Fri, 09/04/2015 - 16:48

I like the way you work out because its making a progression in my body and it helps when i go to the gym.

Posted on: 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?

Posted on: Sat, 02/03/2018 - 06:05

Use two chairs facing each other. legs straight like a board and reverse grip on other.

Start dipping and don't use flimsy chairs.

Posted on: 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...

M&S Team Badge
Posted on: 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. 


Posted on: Thu, 12/29/2016 - 10:23

Do a bunch of tricep push-ups. That's what worked for me.

Posted on: Sat, 06/17/2023 - 02:29

You probably have strength, if you want them to get bigger you need to eat a lot of food, healthy food, season you food! anyways, you muscles depend on proteins and calories, get these up and your muscle mass will or should grow. for easier explanation, start bulking!

Jonas Frandsen
Posted on: Thu, 05/31/2012 - 12:58

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

Posted on: 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?

M&S Team Badge
Posted on: Tue, 03/20/2012 - 12:04

Sure, that will target the triceps.

M&S Team Badge
Posted on: Tue, 03/20/2012 - 09:21

With dumbbells you could try seated overhead dumbbell extensions.

Posted on: 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.