Triceps Dip
Expert Advice
Avoid locking out your elbows at the top of the movement to keep constant tension on the triceps.
How-to-do Steps
- Grip the parallel bars and hoist yourself up to the starting position with arms fully extended.
- Lower your body by bending your elbows, leaning slightly forward.
- Dip down until your elbows are at a 90-degree angle, keeping them tucked in.
- Extend your arms to push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Track Triceps Dip in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Triceps Dip primarily targets the Triceps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders15%
Lats10%
Traps5%
Chest20%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What does Triceps Dip work?
This exercise directly targets your triceps, with secondary activation in your shoulders, lats, traps, and chest. It is one of the most popular triceps exercises in the gym and uses a special bar.
What is the most common mistake with Triceps Dip?
The biggest mistake is flaring your elbows out instead of keeping them tucked close to your body. Slow down, focus on feeling the triceps work through the full range of motion, and use a weight or difficulty level you can actually control.
How many sets and reps should I do for Triceps Dip?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
What can I do instead of Triceps Dip if I don't have a special bar?
You can substitute a standard barbell or dumbbells and still target your triceps effectively. The key is keeping the same movement pattern and range of motion. The resistance source matters less than how you control the movement.
