Triceps Dip

How to do it

1. Grip the dip station about shoulder width and press up to straight arms.
2. Keep your torso upright rather than leaning forward.
3. Lower under control, with elbows going straight back, until your shoulders are below your elbows.
4. Press back up to straight arms.

Key cues

• Stay upright
• Elbows back and tucked
• Shoulders below elbows
• Control on the way down
• Straight arms at the top

Common mistakes

• Flaring the elbows out
• Leaning too far forward
• Shrugging the shoulders
• Cutting the depth short

Muscles worked

Primary

Triceps

Secondary

Chest and front delts

Equipment

Dip station.

Variations

• Triceps Dip (Assisted)

  Machine · Chest, front delts · Push

Programs that use it

• 5/3/1

References

1. StrengthLog: Bar Dip
2. NASM: Bench Dips
3. Healthline: Bench Dips