Muscles Worked
Learn more in the Triceps training guide →
Primary
Triceps
Secondary
Chest
Front Delts
Highlighted muscles
How To Perform
- 1 Support on parallel bars with arms extended.
- 2 Keep torso upright — minimal forward lean.
- 3 Lower until elbows reach 90 degrees.
- 4 Press back up to full arm extension.
Form Cues
- ✓ Upright torso = more triceps.
- ✓ Keep elbows close to the body.
Common Mistakes
- ✗ Leaning too far forward (this becomes a chest dip).
- ✗ Going past 90 degrees with the elbow.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Tricep Dip, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Tricep Dip should I do?
3 sets of 8–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for triceps. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Tricep Dip target?
Tricep Dip primarily targets the Triceps. Secondary muscles include Chest, Front Delts.
Is Tricep Dip good for beginners?
Tricep Dip is rated intermediate. Beginners should build foundational strength first with simpler movements.
How much rest between sets?
For Tricep Dip, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.