Triceps Dip
Expert Advice
Avoid locking out your elbows at the top of the movement to keep constant tension on the triceps.
How-to-do Steps
- Grip the parallel bars and hoist yourself up to the starting position with arms fully extended.
- Lower your body by bending your elbows, leaning slightly forward.
- Dip down until your elbows are at a 90-degree angle, keeping them tucked in.
- Extend your arms to push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Track Triceps Dip in FitAI
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Muscles Worked
Triceps Dip primarily targets the Triceps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps50%
Secondary
Shoulders15%
Lats10%
Traps5%
Chest20%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Triceps Dip work?
Triceps Dip primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Triceps Dip?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Triceps Dip suitable for beginners?
Triceps Dip is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
