Triceps dips
Primary muscles: Triceps. Assisting muscles: Chest, Shoulders.
How to do it
- Grip the parallel bars and lift your body with your arms almost fully extended – this is the starting position.
- Lower yourself under control, breathing in, with your torso upright and elbows tucked in, until there is a 90-degree angle between your upper arm and forearm.
- Push yourself back up using your triceps, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Keep your elbows tucked in and your torso upright so you work the triceps, not the chest.
Common mistakes
- Flaring your elbows out to the sides, turning the movement into a chest exercise.
- Going down too far, straining your shoulder.
- Swinging your body, using momentum instead of triceps strength.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Arms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.