Exercise
Dips - Triceps Version: How to Do It, Muscles Worked
The Dips - Triceps Version is a beginner-level strength exercise that primarily works the triceps, with the chest, shoulders as secondary muscles. It uses no equipment, and is performed in 4 steps, following the form cues, common mistakes and sets/reps guidance below.
What muscles does the Dips - Triceps Version work?
The Dips - Triceps Version primarily targets the triceps, and also recruits the chest, shoulders as secondary muscles. It's classified as a beginner-level strength movement using no equipment.
What are the most common Dips - Triceps Version mistakes?
- Flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.
- Bouncing the weight off the chest or letting momentum replace control at the bottom.
- Losing tightness through the upper back and shoulder blades during the press.
- Not locking out fully at the top, cutting the working range of motion short.
How should I program the Dips - Triceps Version — sets, reps and frequency?
As an upper-body pressing movement, it responds well to a moderate-to-heavy 6-10 reps for 3 sets while technique is being built. Most lifters train it once or twice a week as a primary movement in a push/pull/legs or upper/lower split. Add small amounts of weight or an extra rep once every working set can be completed with good form — the same progressive overload principle behind every strength exercise in the library.
What are good Dips - Triceps Version variations and alternatives?
- Bench Dips — bodyweight, beginner level, triceps
- Close-Grip Barbell Bench Press — barbell, beginner level, triceps
- Parallel Bar Dip — other, beginner level, triceps
- Ring Dips — other, intermediate level, triceps
| Attribute | Value |
|---|---|
| Level | Beginner |
| Equipment | Bodyweight |
| Category | Strength |
| Primary muscles | Triceps |
| Secondary muscles | Chest, Shoulders |
How to do the Dips - Triceps Version, step by step:
- Step 1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Step 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.
- Step 3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Step 4. Repeat the movement for the prescribed amount of repetitions.
Key takeaways
- The Dips - Triceps Version is a beginner-level strength exercise using no equipment.
- Primary muscles worked: Triceps; secondary: Chest, Shoulders.
- A typical working range is 6-10 reps for 3 sets while technique is being built.
- The most common technical fault is flaring the elbows out to 90 degrees from the torso, which stresses the shoulder joint.
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Try IRONSLOG freeFrequently asked questions
Is the Dips - Triceps Version suitable for beginners?
Yes — the dataset lists the Dips - Triceps Version as a beginner-level movement, though anyone new to training should still start with light weight (or no added weight) to learn the pattern first.
What equipment do I need for the Dips - Triceps Version?
None — the Dips - Triceps Version uses bodyweight only.
What's the difference between the primary and secondary muscles listed?
Primary muscles (Triceps) do most of the work and are usually the limiting factor in the set. Secondary muscles (Chest, Shoulders) assist or stabilize but aren't the main driver of the movement.