Triceps Dip

When building a stronger triceps, no exercise comes close to triceps dip.

Their ability to forge thick, defined triceps and broader shoulders is unmatched. But you’re probably wondering, how exactly do you do the triceps dip? 

In this article, we share everything you need to know about triceps dips. Sharing how to perform them correctly, and our expert tips to optimize your training and boost muscle growth.

How To Do

  1. Begin by standing in front of the triceps dip bars.
  2. Step onto the steps and grab a dip bar in each hand. You should be facing the machine's weight stack.
  3. Remove your feet from the step and transfer your weight to your arms. You should now be positioned between the dip bars with your arms straight.
  4. Next, lean forward at your torso. Cross your legs at the ankle with a slight bend at the knee.
  5. Begin bending at your elbows and slowly lowering yourself down.
  6. Continue until your elbows are bent about  90° degrees.
  7. Once you have reached this position, straighten your arms, pushing yourself back up to the starting position.

Tips From Expert

  • Avoid locking elbow – Keep your elbows slightly bent and avoid locking out. This will reduce unnecessary pressure on your joints
  • Lower slowly – Lower yourself slowly and avoid dropping down to the end range of motion. This will allow you to take advantage of the eccentric phase of your life, and decrease the chance of injury.
  • Control your breathing – Focus on breathing and engage your core muscles before starting the lowering phase. This will ensure your body is rigid, and stop unwanted swaying or movement.

Optimal Sets and Reps

Triceps dips are fantastic for developing strength, increasing muscle mass, and improving muscular endurance. Below is a list of ideal sets and rep ranges to help you achieve your exercise goals.

Training Type Sets Reps
Strength Training 5 5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 3–5
Optimal Sets & Reps of Triceps Dip

How to Put in Your Workout Split

The triceps dip is a powerful upper-body compound exercise that targets the triceps, shoulders, and chest. 

It is a versatile exercise that can be used to build strength, increase muscle mass, and build strength. 

Each type of training fits perfectly into a variety of split routines, including:

  • Full Body – Triceps dips are great for a full-body workout because they target the triceps, shoulders, and chest. Begin your full-body workout with your large compound lifts, and add your triceps dip toward the end of the workout.
  • Bro Split – During a bro split, the triceps dip can be programmed on shoulders and arm days. Bro splits are great for increasing your training volume. Many lifters program triceps dips on both shoulders and arms days to promote muscle growth.
  • Push/Pull – If you’re planning your push/pull split routine, program your triceps dips on your push days. They fit perfectly after larger compound lifts such as squats, lunges, and bench presses.
  • Upper/Lower – Adding tricep dips to your upper body session is a great way to complete your workout. Because they target the shoulders and triceps, consider positioning toward the end of the session. This way your arms will be fresh for your upper body compound lifts. 

Triceps dips are often programmed in the middle or toward the end of workouts as they target the arms. This allows you to save energy for the bigger compound lifts such as the bench press and shoulder press.

Primary Muscle Groups

Triceps Lateral Heads

Muscles located on the back of your arm between your shoulder and elbow.

Triceps Medial Heads

Small muscles located at the back of your arms. Deep to the triceps long heads between the shoulder and elbow.

Triceps Long Heads

Large muscles located at the back of your arms between your shoulder and elbow. Most outside portion of the tricep.

Effect On Triceps Medial Heads

The triceps are made up of three heads; the medial head, lateral head, and long head. 

During the triceps dip, the tricep medial head plays a role in extension of the elbow. It has no attachment to the scapula, known as the shoulder blade, meaning its sole purpose is to extend the elbow.

When you begin a triceps dip, your triceps medial head undergoes an eccentric contraction as you lower yourself down. It then contracts to push you back up to the starting position.  

Effect On Triceps Lateral Heads 

The triceps lateral head is considered the strongest of the three triceps heads. Located on the outer side, the lateral head provides a great deal of size and shape to the arm.

Similar to the medial head, the lateral head doesn’t attach to the scapula. This means it is only responsible for extending the elbow. 

When performing the triceps dips, the lateral head will play a large role in the entirety of the dip motion.

Effect On Triceps Long Heads

The triceps long head originates from the scapula and inserts at the elbow. It is the only triceps head that attaches to the scapula. Because of these attachment points, it extends the elbow, stabilizes the shoulder, and assists with adduction. 

When performing the triceps dip, the triceps long head must activate to stabilize our shoulder. Its ability to adduct keeps our elbow tucked in line with the dip bars, improving the isolation of the triceps.

The triceps long head is active during the downward and upward phases. Due to its location on the inner portion of the arms, the fibers provide a great deal of width to the posterior arm.

Secondary Muscle Groups

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Anterior Deltoid

Muscles located at the front of your shoulder region

 Effect On Pectoralis Major Abdominal Heads

The pectoralis major abdominal head is located at the lower part of the pectoralis major. Named the abdominal head, they are located directly above the abdomen.

When we set up for the triceps dip our torso is angled slightly forward. This semi-upright position engages the abdominal fibers. As you lower yourself, these fibers will become elongated, and when we press, they will contract with the upward phase.

Effect On Anterior Deltoid

The anterior deltoid is the front part of the shoulder and is responsible for raising the arm. Besides the triceps muscle group, the anterior deltoid is the next big contributor during the triceps dip.

Our anterior deltoid engages from the moment we hoist ourselves between the dip bars. As we lean forward, there is an increased level of tension applied to these fibers. 

The fibers of the anterior deltoid continue to lengthen; controlling and stabilizing as we perform the lowering phase of the dip. Once we have reached the bottom, these fibers, alongside the tricep work together to push us back up. 

Effect On Upper Trapezius

The upper trapezius is a diamond-shaped muscle located on the upper back. It spans from the base of our skull, down to our mid-back, and attaches to our scapula and clavicle. 

This large, thin sheet of muscle is responsible for shoulder stability, and controlling the scapula.

During our triceps dips, our weight rests on our shoulders and arms. The trapezius, anterior deltoid, and triceps long head work together to stabilize the shoulder.

As you begin to lower, these fibers support the scapula, holding it in place for the duration of the movement.

Equipment

Dip (Parallel) Bars

Dip (Parallel) Bars

This is a great piece of equipment to perform chest dips and leg raises. Ensure your chest stays up.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Assisted Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Ez Bar Lying Triceps Extension

Barbell Lying Triceps Extension

Dumbbell Skull Crusher

Diamond Push-Up

Overhead Triceps Stretch

Chair Tricep Dip

Close-Grip Push-Up

Cable Reverse Grip Tricep Pushdown

Crab Walk

Knee Diamond Push-Up

Who Should Do?

Bodybuilders

The triceps dip is an incredible exercise to build lean muscle mass, which makes it perfect for bodybuilders.

Its ability to target the triceps, shoulders, and lower chest using your entire body weight promotes strengthening. Moreover, additional weight can be added using a weight belt to create a greater stimulus for greater hypertrophy. 

What makes this ideal for bodybuilders is that it can be used in all upper-body workouts. It can be used multiple times per week by programming it in both shoulder and arm workouts. This increases the training volume for both muscle groups, which has been shown to encourage the growth of lean muscle..

Strength Athletes

If you are training for strength triceps dips are a great way to challenge your shoulders and triceps. 

Many athletes use large compound lifts such as squats, bench presses, and deadlifts to develop strength. However, they use many accessory exercises like the triceps dip to make further gains.

By adding triceps dips to the end of your training session, you can increase overall push strength. Thus enhancing your strength and performance for other lifts such as the bench press and shoulder press.

Calisthenic Athletes

If you are into calisthenic training, the triceps dip will be your go-to exercise for developing your triceps and shoulders.

Calisthenics is the practice of bodyweight training, and many calisthenic athletes swear by the triceps dip to develop mass and strength. 

They understand that their body weight is their biggest asset, providing them with resistance. This allows them to sculpt strong triceps, shoulders, and abs wherever they can find parallel bars.

Who Should Not Do?

Beginners

If you are a beginner and just starting in the gym you should build up your strength before trying triceps dips. The triceps dip requires strength, coordination, and conditioning, which may make it difficult for first-time gym-goers.

To build up to triceps dip consider performing machine-assisted triceps dips using, or bench dips. This will help you familiarize yourself with the movement pattern, and give you time to build up your tricep and shoulder strength.

People With Shoulder Injuries

If you suffer from a shoulder injury you should avoid performing the triceps dips. The movement requires us to support our entire body through our shoulders which is particularly difficult when injured. 

Additionally, taking the shoulder through a full range of motion under load can cause further damage.

Your best bet is to focus on a rehabilitation program to strengthen the surrounding muscle tissue, and restore function. During this process cables are a great substitute to maintain your triceps training.

Once you have recovered you can begin working toward performing tricep dips by doing assisted tricep dips using the machine.

People Lacking Shoulder Mobility

The triceps dip can be difficult to perform for those with poor shoulder mobility. This can make it challenging to lower through the full range of motion.

If you suffer from poor shoulder mobility, consider building up your shoulders with stability exercises, and increase movement with stretches.

Once you feel you are ready, begin building up to your triceps dip using the assisted triceps dip machine. This will ensure you are gradually progressing while reducing the chances of injury.

Benefits Of The Triceps Dip

Works Several Muscles And Core

The triceps dip is great for working your core muscles. From the moment you hoist yourself up onto those parallel bars your abdominals must engage to stabilize your body. 

When the core engages it keeps our body rigid and reduces unwanted swaying or movement. This makes for a more efficient movement. 

To get the most out of your core activation focus on breathing each repetition. As you lower, inhale, and when you push up exhale and engage your core.

Improves Strength For Pushing Movements

Tricep dips are excellent for developing push movement strength. Our body weight is used to apply positive stress to the triceps and shoulders, resulting in increased muscle strength.

Our triceps and shoulders are used in all upper-body push movements. The strength gains we obtained can carry over to exercises such as the bench press and shoulder presses.   

Accessible And Adaptable

One of the best things about the triceps dip is how adaptable and accessible it is. They can be difficult to perform, however, some variations make them accessible for beginners.

If you are a beginner, consider using the assisted triceps dip machine. This uses a pin-based weight stack that can help lift your body weight. Long resistance bands can also be looped around dip bars to assist with your weight.

These methods are great for progressively overloading your triceps and shoulder, allowing you to build to a full triceps dip.

Frequently Asked Questions

Are dips worth it for the triceps?

Dips are an excellent exercise for building your triceps. The narrow grip of the parallel bar directly loads and isolates all three heads of the triceps. This combined with body weight resistance provides considerable stimulus for serious growth.

Why are tricep dips so hard?

Tricep dips are hard because you have to lift your body weight through a full range of motion. Furthermore, dip bars place our arms into a narrow position, improving isolation and increasing difficulty.

Is there an easier version of triceps dip?

Yes, there is an easier version of the triceps dip, including the assisted triceps dip and tricep dip machine. Both mimic the dip movement, allowing you to gradually build up toward performing body-weight triceps dips.

How many tricep dips should I do to build muscle?

You should do 3–4 sets of 8–12 repetitions of tricep dips to build muscle. Working within these sets and repetition ranges is shown to promote muscle hypertrophy.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Tiwana, M.S., Sinkler, M.A. and Bordoni, B. (2023). Anatomy, Shoulder and Upper Limb, Triceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK536996/#:~:text=The%20medial%20head%20does%20not,forearm%20is%20supinated%20or%20pronated [Accessed 21 Jun. 2024].
  2. Ourieff, J., Scheckel, B. and Agarwal, A. (2023). Anatomy, Back, Trapezius. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK518994/#:~:text=The%20trapezius%20has%20upper%2C%20middle,stabilize%20and%20move%20the%20scapula [Accessed 21 Jun. 2024].
  3. Adel Elzanie and Varacallo, M. (2024). Anatomy, Shoulder and Upper Limb, Deltoid Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK537056/ [Accessed 21 Jun. 2024].
  4. Schoenfeld, B.J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R. and Alto, A. (2019). Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, [online] 51(1), pp.94–103. doi:https://doi.org/10.1249/mss.0000000000001764.
  5. McKenzie, A., Crowley-McHattan, Z., Meir, R., Whitting, J. and Wynand Volschenk (2022). Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? International journal of environmental research and public health/International journal of environmental research and public health, [online] 19(20), pp.13211–13211. doi:https://doi.org/10.3390/ijerph192013211.
  6. McKenzie, A.K., Crowley-McHattan, Z.J., Meir, R., Whitting, J.W. and Wynand Volschenk (2020). Glenohumeral Extension and the Dip: Considerations for the Strength and Conditioning Professional. Strength and conditioning journal, [online] 43(1), pp.93–100. doi:https://doi.org/10.1519/ssc.0000000000000579.
  7. Burley, H., Georgiev, G.P., Iwanaga, J., Dumont, A.S. and R. Shane Tubbs (2020). An unusual finding of the pectoralis major muscle: decussation of sternal fibers across the midline. Anatomy & cell biology, [online] 53(4), pp.505–508. doi:https://doi.org/10.5115/acb.20.058.

‌

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement