Dips - Triceps Version

How to do the Dips - Triceps Version

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.

Muscles worked

Role	Muscles
Primary	triceps
Secondary	chest, shoulders
Equipment	no equipment
Difficulty	beginner
Type	compound

Train the same muscles a different way

6 alternatives for the same triceps, with and without kit.

Close-Grip Dumbbell Press Dumbbell Lying Dumbbell Tricep Extension Dumbbell Standing One-Arm Dumbbell Triceps Extension Dumbbell Tate Press Dumbbell Close-Grip Barbell Bench Press Barbell Decline Close-Grip Bench To Skull Crusher Barbell

Harder than the Dips - Triceps Version

Bench Press with Chains expert · Barbell Chain Handle Extension intermediate · Other Equipment Seated Bent-Over Two-Arm Dumbbell Triceps Extension intermediate · Dumbbell

Superset the Dips - Triceps Version with

Opposing biceps work — alternate sets without extra rest.

Alternate Hammer Curl biceps Alternate Incline Dumbbell Curl biceps Barbell Curl biceps Barbell Curls Lying Against An Incline biceps

Common questions

What muscles does the Dips - Triceps Version work?

The Dips - Triceps Version primarily works the triceps, with the chest and shoulders as secondary movers. Bench Dips, Close-Grip Barbell Bench Press, and Close-Grip Dumbbell Press train the same muscle, across 9 equipment types.

What equipment do you need for the Dips - Triceps Version?

None — the Dips - Triceps Version is bodyweight, so it works at home, in a hotel room or outdoors. Bench Dips and Close-Grip Barbell Bench Press also need nothing.

Is the Dips - Triceps Version suitable for beginners?

Yes, the Dips - Triceps Version is rated beginner. Bench Press with Chains, Chain Handle Extension, and Seated Bent-Over Two-Arm Dumbbell Triceps Extension are the progressions from here.

Where should the Dips - Triceps Version go in a workout?

Early — the Dips - Triceps Version is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Alternate Hammer Curl and Alternate Incline Dumbbell Curl later.

Similar exercises

Bench Dips Bodyweight Close-Grip Barbell Bench Press Barbell Close-Grip Dumbbell Press Dumbbell Close-Grip EZ-Bar Press EZ Curl Bar Close-Grip Push-Up off of a Dumbbell Bodyweight Decline Close-Grip Bench To Skull Crusher Barbell