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Instructions
- Grip the parallel bars firmly with arms fully extended and body suspended.
- Keep your torso upright and elbows close to your sides.
- Lower your body by bending your elbows until they form a 90-degree angle.
- Push through your palms to return to the starting position.
Technical Tips
- Maintain a vertical torso to target the triceps more effectively.
- Avoid flaring the elbows to prevent shoulder strain.
- Use controlled movements throughout the range of motion.
Breathing Tips
- Inhale as you lower your body.
- Exhale as you push back to the top position.
Medical restrictions
- Shoulder impingement
- Elbow tendinitis
- Wrist instability
- Rotator cuff injuries
How do I do triceps dips correctly without hurting my shoulders?
To perform triceps dips safely, keep your torso vertical, elbows close to your body, and avoid dipping below a 90-degree elbow angle to reduce shoulder stress.
Can I do triceps dips at home without equipment?
Yes, you can perform triceps dips at home using sturdy surfaces like parallel bars, benches, or even the edge of a chair, making them an accessible bodyweight exercise.
Are triceps dips good for building arm muscle?
Absolutely, triceps dips are one of the most effective bodyweight exercises for targeting and building triceps muscle mass and upper body pushing strength.
What muscles do triceps dips work?
Triceps dips primarily work the triceps brachii and secondarily engage the lower chest, front deltoids, and shoulder stabilizers during the movement.
How many triceps dips should I do per workout?
For muscle building, aim for 3–4 sets of 8–12 reps; adjust the volume based on your fitness level and training goals.
Triceps Dips are a fundamental bodyweight exercise designed to build upper body strength, with a specific focus on developing the triceps. This compound movement involves pushing your body upward using your arms while suspended between parallel bars or using stable support. Unlike chest-focused dips, the triceps variation emphasizes an upright torso and a narrower elbow angle, which shifts the workload directly onto the triceps brachii. This makes it an excellent choice for anyone looking to increase arm mass, improve pressing strength, and enhance functional performance in pushing movements. As a bodyweight exercise, Triceps Dips offer scalable intensity: beginners can use assistance or reduced range of motion, while advanced trainees can add resistance or increase volume. Its minimal equipment requirement and high effectiveness make it a staple in calisthenics, bodybuilding, and fitness routines. Incorporating Triceps Dips regularly contributes to arm definition, joint stability, and upper body endurance, making it a valuable component in any strength-focused training program.