📸 Proper Execution Form
what is this exercise?
Tricep dips (English: dips) are one of the most effective exercises for the triceps, chest and shoulders. It is a complex bodyweight exercise requiring good technique. Performed incorrectly, it can cause serious shoulder injuries — so pay special attention to form.
📋 Step by Step
Grip the parallel bars, arms fully extended, body raised above the ground.
The torso is held vertical (triceps emphasis) or slightly leaned forward (chest emphasis).
Brace your core, keep your shoulders back and down — do not let them rise toward your ears.
Slowly lower yourself until your elbows reach a ~90° angle — no lower, protecting your shoulders.
At the top, arms fully extended — squeeze the triceps.
Do not let your shoulders round — keep your chest lifted throughout the movement.
💪 Muscle Activation
| Muscle | Activation Level |
|---|---|
| Triceps (triceps brachii) | ★★★★★ |
| Pectoralis major muscle (pectoralis major) | ★★★★☆ |
| Anterior deltoid muscle (anterior deltoid) | ★★★★☆ |
| Latissimus dorsi muscle | ★★☆☆☆ |
⚠️ Most Common Mistakes
✅ Elbows no more than ~90° — deeper than 90° heavily loads the shoulder joints.
✅ Keep your shoulders down and back — an active “depression” movement.
✅ The grip should be shoulder-width — too wide a position increases the risk of shoulder injuries.
✅ Control the movement through the full range of motion — no “dropping” down.
🔄 Variations
| Variation | Description |
|---|---|
| Easier Bench Tricep Dips | Feet on the floor — less body weight. |
| Easier Resistance Band Dips | The resistance band assists — easier to push up. |
| Harder Weighted Dips | With a weight on a belt — the strength athlete's variation. |
| Harder Ring Dips | On gymnastics rings — instability engages more stabilizers. |
🔢 Sets and Reps
Tricep dip (push-ups on parallel bars or a bench) — a compound triceps exercise:
- For muscle growth: 3–4 sets × 8–12 reps.
- Bodyweight: 3 sets to failure while maintaining technique.
- With added weight: only when you can easily perform 12+ reps with bodyweight.
🛡️ Safety
- Adjust depth to your shoulder mobility — do not go too deep if you feel a stretch in your shoulder.
- Keep your shoulders down, do not shrug upward.
- Elbows pointed back, not to the sides.
- In case of shoulder pain, it is better to avoid this exercise and choose cables.
🙋 Frequently Asked Questions
What is the difference between parallel bar and bench dips? The parallel bar variation allows a deeper range of motion and greater load; the bench variation is easier for beginners.
Do dips also work the chest? Leaning the torso forward engages the chest more; upright — mostly the triceps.
When to add weight? When you can perform 12–15 clean reps without problems.