Triceps Dip — how to, muscles worked, alternatives

How to do the Triceps Dip

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

Full technique — 6 steps

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

Substitutes by equipment

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

Machine

Seated Dip Machine Easier

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 45% of bodyweight
Easier Bench Dip with Knee Raise 55% of bodyweight
This exercise Triceps Dip 100% of bodyweight

Too hard for now? Start with the Bench Dip with Knee Raise.

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.