Triceps Dip
Triceps Dip Exercise Description
The triceps dip is a bodyweight vertical press performed on parallel bars that targets the triceps brachii by driving elbow extension while your body acts as the resistance. Keeping the torso relatively upright and the elbows tracking close to the ribs shifts emphasis to the triceps, with the pectoralis major and anterior deltoid contributing secondarily. Because it is a closed-chain movement, the lower trapezius, rhomboids, and serratus anterior stabilize the scapulae, maintaining depression and slight retraction to create a solid base for the shoulders. Safe, efficient repetitions feature a smooth, controlled descent, forearms nearly vertical, and shoulders stacked over the hands to manage joint forces and maintain consistent leverage. Depth is individualized, but a practical guideline is around ninety degrees of elbow flexion, avoiding excessive shoulder extension beyond neutral or any forward glide of the humeral head. Press back to full elbow extension without aggressive locking, keeping the neck long, ribs stacked over pelvis, and the body steady without swinging or shrugging.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Outer Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Triceps Dip Exercise
‘- Grip parallel bars at support with wrists straight, palms neutral, hands roughly beside your hips.
– Press to straight elbows; set shoulders down and slightly back; keep chest open and spine neutral.
– Lightly brace your trunk; keep legs together with comfortable knee and hip position.
– Lower under control by bending the elbows; keep them close to your sides and forearms near vertical.
– Maintain scapular depression without shrugging; avoid letting the shoulders roll forward.
– Descend to about 90° of elbow flexion or a comfortable depth without excessive shoulder extension.
– Press through the palms to extend the elbows, returning to a tall support position.
– Finish with elbows straight but not forcefully locked, shoulders down, and body quiet.
– Keep wrists under elbows, head in line, and a consistent path on every repetition.
Triceps Dip Tips
‘- Keep your torso relatively upright and your elbows close to your ribs to emphasize the triceps.
– Set your shoulders down and slightly back, maintaining scapular depression without shrugging.
– Keep your chest open, spine neutral, head in line, and ribs stacked over your pelvis.
– Maintain forearms nearly vertical with wrists under elbows and shoulders stacked over your hands.
– Lightly brace your trunk and keep your legs together in a comfortable knee and hip position.
– Lower under control with a smooth, consistent path, keeping the elbows close to your sides.
– Descend only to about 90° of elbow flexion or a comfortable depth without excessive shoulder extension.
– Avoid letting the shoulders roll forward or the humeral head glide forward at the bottom.
– Press through the palms back to straight elbows without forceful locking, keeping the body quiet without swinging.
Triceps Dip Beginner Introduction
The triceps dip is a bodyweight vertical pressing exercise on parallel bars where the arms drive the motion while the body acts as the load. With the torso held more upright and the upper arms close to the ribcage, the movement centers on the triceps, while the chest and front shoulders contribute to lifting and lowering. The motion flows through bending and straightening the elbows, with the forearms staying close to upright and the shoulders positioned roughly over the hands.
Because the hands remain fixed on the bars, muscles around the shoulder blades and upper back, including the traps, upper back, and rib cage muscle, play a strong supporting role. They help the shoulder blades stay down and slightly back, giving the shoulders a firm platform during each repetition. Depth is generally around a right angle at the elbows, adjusted to individual comfort so the shoulders do not drift excessively behind the body. Throughout, a steady body position and smooth tempo highlight control, alignment, and joint-friendly leverage.