Tricep Dips: Complete Exercise Guide

Overview

Tricep dips are an effective compound exercise for building arm thickness and pushing strength. They can be performed on parallel bars or a bench, making them adaptable to any setting.

How to Perform Tricep Dips

1. Support yourself on parallel bars or a bench with arms fully extended
2. Keep your elbows close to your body
3. Lower yourself by bending your elbows to approximately 90 degrees
4. Push yourself back up to the starting position
5. Maintain an upright torso to emphasize triceps

Form Tips

• Keep elbows pointed backward, not flared out
• Lean slightly forward for chest emphasis, stay upright for triceps
• Don't go too deep if you have shoulder issues
• Lock out at the top for maximum tricep contraction
• Control the descent to avoid shoulder strain

Common Mistakes to Avoid

• Going too deep and straining the shoulders
• Flaring elbows out to the sides
• Using momentum by swinging the body
• Not achieving full lockout at the top
• Shrugging shoulders up toward ears

Variations

Benefits of Tricep Dips

• Excellent compound exercise for tricep development
• Builds pushing strength
• No special equipment needed (can use a bench)
• Easy to progress by adding weight
• Engages chest and shoulders as secondary movers

Muscles Worked