Exercise guide
Triceps Dip
- Intermediate
- Compound
- Rep-based
- Upper arms
- Waist
The triceps dip is a powerful compound movement that builds upper body strength and mass, specifically targeting the triceps while engaging the chest and front deltoids. By maintaining a vertical torso, you shift the primary load onto the triceps for maximum isolation within a multi-joint lift.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Grasp the parallel bars with a neutral grip and jump or step up to the starting position with arms fully extended.
- Maintain a proud chest, pull your shoulder blades down and back, and look straight ahead.
- Cross your ankles behind you or keep your legs straight, ensuring your body is suspended off the ground.
How to do it
- Inhale as you slowly lower your body by bending at the elbows, keeping them tucked close to your sides rather than flaring out.
- Continue descending until your shoulders are slightly below your elbows or you feel a slight stretch in the chest.
- Exhale as you push through your palms to drive your body back up to the starting position, focusing on triceps contraction.
- Pause briefly at the top without locking out your elbows aggressively to maintain tension.
Form checklist
- Keep elbows tucked in toward the ribs to prioritize triceps over chest.
- Maintain a vertical torso; leaning forward shifts the focus to the pectorals.
- Avoid shrugging; keep shoulders depressed away from your ears throughout the set.
- Control the descent to protect the shoulder joints from excessive strain.
Pro tips
- Imagine pushing the bars away from you rather than just lifting your body weight to enhance mind-muscle connection.
- Focus on a full lockout at the top with a hard squeeze of the triceps for maximum muscle fiber recruitment.
Make it harder
- Add a weight belt with plates or hold a dumbbell between your feet to increase resistance.
- Slow down the eccentric (lowering) phase to 3-4 seconds to increase time under tension.
Frequently asked
- What muscles does the triceps dip work?
- The triceps dip primarily targets the triceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the triceps dip?
- The triceps dip requires no equipment — just your body weight.
- Is the triceps dip good for beginners?
- The triceps dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.