Dips - Triceps Version
The triceps version of the dip uses the same parallel bars as the chest version, but you keep your torso upright and your elbows pointed back and tucked close to your ribs instead of flared out. That change puts the triceps in charge of straightening the elbow while the chest does far less of the work. It's an accessible bodyweight push for anyone who can support their weight on straight arms, and it's a direct way to build the lockout strength you use in every pressing exercise.
Why it works
Keeping the torso upright and the elbows tracking straight back, rather than flaring out, narrows the movement to almost pure elbow extension instead of a shoulder-dominant press. That narrow path is what makes the triceps the primary mover here, since they're the muscle responsible for straightening the elbow against resistance through the full range. Because the movement still uses your whole bodyweight as the load and asks the shoulders to stabilize an unsupported joint, it still counts as a compound exercise even though a single muscle group does most of the work.
Set up
- Grip the parallel bars roughly shoulder width apart, no wider.
- Press up to a straight-arm support and keep your torso vertical, not leaning forward.
- Tuck your elbows so they point backward rather than out to the sides.
How to do it
- Start at the top in a straight-arm support with your torso upright.
- Bend your elbows straight back, keeping them close to your ribs as you lower.
- Lower until your upper arms are roughly parallel to the floor, or as far as your shoulders comfortably allow.
- Keep your torso vertical the entire way down instead of leaning into the chest position.
- Press back up by straightening your elbows, keeping them tucked the whole time.
- Finish with your arms fully locked out at the top.
Form cues
- Torso stays vertical the whole rep.
- Elbows point backward, tucked close to the ribs.
- Lower under control, no dropping.
- Lock the elbows out fully at the top.
Breathing: Inhale on the way down, exhale as you press back up to lockout.
Common mistakes
Letting the torso lean forward and the elbows flare out, which shifts the work to the chest.
Fix: Keep your chest up and your torso stacked over your hips, and actively pull your elbows back toward your ribs.
Only lowering a few inches before pressing back up.
Fix: Aim for your upper arms to reach roughly parallel to the floor before you reverse the movement, as long as your shoulders allow it.
Not locking the elbows out fully at the top of each rep.
Fix: Finish every rep with straight arms; the last few degrees of extension are where the triceps do the most work.
How to program it
- Beginners can usually handle triceps dips 2 or 3 times a week, since it's a single-muscle-dominant bodyweight move with less overall fatigue than a full-body compound lift.
- If a full dip is out of reach, start with bench dips using your feet on the floor, then move to parallel bars once you can lock out 8 to 10 clean reps.
- Place it after your main pressing work in a session, since fatiguing the triceps first will limit how much you can bench or overhead press.
Safety notes
- If you feel any sharp pain at the front of the shoulder rather than muscle fatigue in the arms, shorten the range or stop the set.
- Warm the elbows and shoulders up with a few easy reps before loading the movement with added weight.
Exercise profile
- Force
- Push
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many sets and reps of triceps dips should I do?
For most people, 2 or 3 sets of 8 to 12 reps builds solid triceps strength. If you can't hit 8 clean reps yet, drop to bench dips or an assisted machine until you can.
What's the difference between triceps dips and chest dips?
Torso angle and elbow direction. Staying upright with your elbows tucked back targets the triceps, while leaning forward with flared elbows shifts the load to the chest. Same bars, different technique, different muscle emphasis.
Can I do triceps dips without parallel bars?
Yes. Bench dips, using two chairs or a sturdy bench with your feet on the floor, train the same elbow-tucked triceps pattern without needing a dip station.
Why do my wrists or shoulders feel strained during dips?
That usually means the elbows have drifted too wide or the range is deeper than your shoulders can currently handle. Tuck the elbows back in and shorten the depth until your strength catches up.