The tricep dip is a very effective bodyweight compound exercise for building maximum muscle and strength. In fact, it’s a bread and butter movement and most people who weight train perform some variation of the dip whether it be on a dip assist machine or a bench. Now, anyone can do a dip depending on your strength level and the piece of equipment you use, so it’s recommended to find a variation which works best for you.

The tricep dip works all three heads of the tricep effectively and is a must for any training routine geared toward getting results!

In This Exercise

• Target Muscle Group: Triceps Brachii
• Type: Strength
• Mechanics: Compound
• Equipment: Dip Bars
• Difficulty: Intermediate

Exercise Instructions

1. Step up on the platforms and grip the dip bars.
2. Then, jump up slightly until your triceps are holding your body up.
3. Now, keep your arms tucked in and slowly lower yourself down until your upper arms are slightly lower than parallel to the floor. Lean your torso slightly forward during the movement and inhale during this portion of the exercise.
4. Then, push your body back up with your triceps until your arms are almost fully extended.
5. Repeat for the desired number of reps.

Variations & Tips:

• You can perform the dip on a Tricep assist machine or a bench if you can’t do a bodyweight dip.
• If you’re a more advanced lifter, you can add a weighted belt for increased resistance.
• Keep your elbows as close to your body as possible during the dip.
• Avoid locking out at the top of the dip to keep tension on the triceps.
• Do not lower your arms lower than slightly below parallel to protect the shoulder and elbow joints.
• The dip is a compound movement which works all three tricep heads.