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Triceps

Triceps Dips

Triceps dips keep the torso upright and elbows back, which shifts the load from the chest to the triceps.

Triceps Dips: starting position
1Starting positionStart
Triceps Dips: end position
2End positionFinish

Setup

Get into a support on the bars, arms straight, shoulders down. Keep your torso upright, legs under you or slightly forward. Lower yourself with your elbows travelling back along your sides.

Execution

  1. Support yourself on parallel bars with your torso upright and elbows tucked in.
  2. Inhale and lower until your upper arms are parallel to the floor.
  3. Exhale and push back up until your arms are straight.

Common mistakes

  • Leaning forward and flaring your elbows — that's the chest version; stay upright, elbows back.
  • Going so deep your shoulders roll forward — upper arm parallel to the floor is enough.
  • Shoulders creep up to your ears — keep them down the whole set.
  • Bouncing at the bottom — lower under control, no rebound.

Alternatives

Equipment taken or the movement doesn't suit you — try Machine Dips, Dips, Bench Dips. All 8 substitutes and what changes →

Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.

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Position photos from the open free-exercise-db.