Triceps dips: how to perform them.
Dips are the squat of the upper body: a bodyweight compound movement that builds full tricep mass and real pushing strength. The triceps version comes down to one detail: torso stays upright, and the work shifts behind the arms.
Starting position
- Bars set roughly shoulder-width apart, solid mid grip.
- Start position at the top, arms extended, shoulders away from ears, body vertical.
- Legs tucked or crossed behind you, no swinging.
Proper form
- Lower yourself by bending your elbows back, keeping them close to your body.
- Stop when the elbow hits around 90°: for triceps you don't need to sink deeper.
- Keep your torso as vertical as possible: the more you lean forward, the more it turns into a chest exercise.
- Push up to full elbow extension: the lockout is where the triceps finish the job.
- Hold a beat at the top and start the next rep controlled, no bouncing out of the bottom.
When to inhale, when to exhale
Inhale on the way down, exhale as you push. At the top, take a full breath before starting the next rep.
Mistakes to avoid
Below 90° of elbow bend, the stress shifts to the shoulder capsule instead of the triceps. Useful depth ends where the shoulder stays stable.
Wide elbows mean shoulders under pressure and triceps checked out. Point them back, brushing your torso.
Triceps work hardest in the last degrees of extension: stopping short means skipping the best part of the exercise.
DAWT tip. If a full dip is still too much, use resistance bands under your knees or the assisted dip machine, cutting the assistance back week by week. Once you hit 12-15 clean reps, adding weight at the belt is the next step.
Variations and alternatives
Quick answers
Chest dips vs triceps dips: what's the difference?
Torso angle. Upright with elbows tucked in equals triceps; leaning forward with elbows flared wider and a deeper descent equals chest. Same equipment, two different exercises.
Do dips hurt your shoulders?
Done wrong, yes: excessive depth and flared elbows put the shoulder in an awkward position under load. With an upright torso, stopping the descent at 90° and gradual progression, they're among the best tricep builders out there.
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