# Triceps Dip

A bodyweight dip variation targeting the triceps with secondary chest and front delt involvement. Used to build pressing strength and arm mass.

- Intermediate · Compound
- Equipment: Dip station
- HD video: https://media.seto.fit/exercises/chest-dip/video/male.mp4
- HTML: https://seto.fit/exercises/triceps-dip/

## Muscles worked

- Triceps: 9/10
- Lower chest: 6/10
- Front delts: 5/10

## How to do the Triceps Dip

1. Support yourself on straight arms with hands on the parallel bars.
2. Slowly bend your elbows, lowering your body until your upper arms reach about parallel.
3. Push back up, straightening your arms completely at the top.
4. Try to keep your elbows pointing straight back during the movement.

### Full technique — 6 steps

1. Step onto the dip station and support yourself on straight arms with hands on the parallel bars.
2. Set your shoulders down, keep your torso nearly upright, and let your legs hang straight below you or cross them.
3. Lean only slightly forward and bend your elbows to lower your body between the bars.
4. Keep your elbows tracking back as you descend until they reach roughly 90 degrees.
5. Drive through your palms and extend your elbows to raise yourself back to the top.
6. Finish on straight arms with your shoulders kept down away from your ears before starting the next rep.

## Common mistakes

- Dropping too deep into shoulders
- Elbows flaring out wide
- Swinging legs for momentum
- Shrugging shoulders at the top
- Turning it into a chest dip

## Form cues

- Keep elbows tracking back
- Stay tall between bars
- Keep shoulders down
- Use slight forward lean

## How much to do

- **Strength** (good fit): 4–5 sets of 4–6 reps · rest 3 min · 1–2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 30 s · 2–3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Machine**: [Seated Dip Machine](https://seto.fit/exercises/seated-dip-machine/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Bench Dip](https://seto.fit/exercises/bench-dip/) — 45% of bodyweight
- Easier: [Bench Dip with Knee Raise](https://seto.fit/exercises/bench-dip-with-knee-raise/) — 55% of bodyweight
- **This exercise: Triceps Dip — 100% of bodyweight**

## Quick answers

### What muscles does the Triceps Dip work?

Primary: Triceps 9/10. Also works: Front delts 5/10, Lower chest 6/10.

### When should I do the Triceps Dip in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

### How many sets and reps of the Triceps Dip?

Strength: 4–5 sets of 4–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Triceps Dip?

Machine: Seated Dip Machine.

### What is an easier version of the Triceps Dip?

Bench Dip with Knee Raise (55% of bodyweight), Bench Dip (45% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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