Dips - Triceps Version

The Dips - Triceps Version is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.

strengthbeginnerbody onlypushcompound
Dips - Triceps Version - starting position

Starting position

Dips - Triceps Version - ending position

Ending position

Muscles Worked

Primary Triceps
Secondary Chest Shoulders

The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.

How to Dips - Triceps Version

  1. 1

    To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

  2. 2

    Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.

  3. 3

    Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

  4. 4

    Repeat the movement for the prescribed amount of repetitions.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

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Frequently Asked Questions

What muscles does the Dips - Triceps Version work?

The Dips - Triceps Version primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.

Is the Dips - Triceps Version good for beginners?

Yes, the Dips - Triceps Version is suitable for beginners. Start with light weight to master the 4-step form before adding load.

What equipment do I need for the Dips - Triceps Version?

You need no equipment — just your bodyweight to perform the Dips - Triceps Version. This makes it ideal for home workouts.

Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.

Track Your Progress

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