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Triceps Dip - Instructions, Variations & Alternatives

Muscles involved

  • Triceps
  • Deltoids
  • Pectorals

Also known as

  • Parallel Bar Dip

How to perform

Triceps Dip - Starting position

Triceps Dip - Starting position

Triceps Dip - Muscle Under Tension

Triceps Dip - Muscle Under Tension

  1. Set up & Starting position (hanging)
    Holding body from arms extended above the dip bars so that your legs are suspended off the ground.

  2. Eccentric phase
    Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders.

  3. Concentric phase
    Push the body back by extending your arms to the starting position as you breath out.

If you lean forward and flare out your elbows, you will place more emphasis on your lower pectoralis major, and the exercise will become a Chest Dip.

Exercise Alternatives