Triceps Dip
At a glance
- Equipment
- Dip bars (or a bench)
- Suggested reps
- 3 sets of 6–12 reps
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Common mistakes
You lean far forward and let the elbows flare, which shifts the work to the chest when the goal is triceps.
You cut depth to a shallow bounce instead of reaching upper arms parallel to the floor.
You drop into the bottom fast and rebound, loading the shoulders at their most stretched point.
You shrug up into your shoulders at the top instead of pressing them down away from the ears.
What to focus on
Stay as vertical as you can with elbows tracking straight back to keep the triceps as the prime mover.
Lower under strict control to a consistent depth and press to a firm, deliberate lockout.
Push the bars down and away at the top, keeping the chest proud and the neck long.
