# Triceps Dip

> An upright parallel-bar dip with elbows tucked back that emphasizes your triceps.

Page: https://fitnessie.app/exercises/triceps-dip/
Type: Bodyweight · Push
Demo video: https://fitnessie.app/demos/triceps-dip/ecdc7b13884f661f.mp4

## 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)](https://fitnessie.app/exercises/assisted-dip/)

## Programs that use it

- [5/3/1](https://fitnessie.app/programs/531/)

## References

- [StrengthLog: Bar Dip](https://www.strengthlog.com/bar-dip/)
- [NASM: Bench Dips](https://www.nasm.org/resource-center/exercise-library/bench-dips)
- [Healthline: Bench Dips](https://www.healthline.com/health/fitness-exercise/bench-dips)