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Dips - Triceps Version

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Exercise Data

Type: Strength Main Muscle Worked: Triceps Other Muscles: Chest, Shoulders Equipment: Body Only Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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9.4

Out of 10

Excellent

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Dips - Triceps Version Images

Dips - Triceps Version
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Dips - Triceps Version
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Dips - Triceps Version Guide

Main Muscle: Triceps

  1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Alternative Exercises For Dips - Triceps Version

8.9

Out of 10

Bench Dips

Muscle Targeted: Triceps

8.7

Out of 10

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Tip: Dips - Triceps Version

Exercise Rating
5/10

Oct 11, 2016 7:19 AM: My gym doesn't have a dip station. Any good alternatives to this?

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Review: Dips - Triceps Version

Exercise Rating
10/10

Sep 27, 2016 5:28 PM: The best!

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Review: Dips - Triceps Version

Exercise Rating
10/10

Mar 22, 2016 8:51 AM: best of the best

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Review: Dips - Triceps Version

Exercise Rating
9/10

Jan 3, 2016 9:44 AM: I love dips

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Review: Dips - Triceps Version

Exercise Rating
10/10

Dec 15, 2015 7:19 AM: love this exercise...I do 4 sets of 20 every other day

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Review: Dips - Triceps Version

Exercise Rating
9/10

Sep 27, 2015 6:05 PM: A good burner for 3 sets of 12.

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Review: Dips - Triceps Version

Exercise Rating
9/10

Apr 10, 2015 7:14 AM: g

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Review: Dips - Triceps Version

Exercise Rating
9/10

Jan 26, 2015 8:39 AM: Really burns

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Review: Dips - Triceps Version

Exercise Rating
9/10

Nov 14, 2014 3:26 PM: It is my favorite work out effective on 3 heads of triceps. I used to work super set with cable push down.

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Tip: Dips - Triceps Version

Exercise Rating
10/10

Jun 6, 2014 3:59 AM: In my eyes, each bodypart has a 'must do' exercise, for chest it's chest dips (yes, more so than the bench press for me) and for triceps it's triceps dips, point your legs down for tri's and keep your chin up, point your feet backward and chin down for chest.

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