How to Triceps Dips

About the Triceps Dips

To the untrained eye, the triceps dip may be confused with the chest dip. As their name indicates, the difference between the two is the muscle group they primary aim to target. The triceps dip is performed with the torso upright and arms tucked in close to the torso. By performing the dip in this way we are placing the majority of the load on the muscles responsible for the extension of the arm, i.e. the triceps.

If you do not have sufficient strength to perform the triceps dip using your own bodyweight you can instead use a chest dipping machine (either levered or assisted) to develop the necessary strength. Just remember to perform the dip using the form discussed on this profile to ensure you target the triceps and not the chest.

Once you can perform the triceps dip with your bodyweight it is recommended you invest in a dipping/chinning belt so you can add additional weight as you dip.

How to perform


  1. Load weight to dipping belt and attach around your waist if you are adding resistance
  2. Grip handles on dipping station
  3. Hang free from the bars with arms extended, bending at the knee if there is not sufficient clearance below


  1. Keeping your torso upright and close tucked close to your sides, descend until your upper arms are parallel to the ground
  2. Press on the handles to extend your arms until you return to the starting position. Do not lock out the elbows at the top of the exercise
  3. Repeat for the desired number of repetitions

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