Dips - Triceps Version

A beginner strength exercise for the triceps, chest and shoulders.

Movement guide

Dips - Triceps Version

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight + Other / check instructions

Muscle focusTriceps · Chest · Shoulders

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Dips - Triceps Version demonstrated on the 3D figure

3D demoDips - Triceps VersionBeginner · Other / check instructions

Beginner grade (source-assigned).

Harder option

Close-grip push-up (close triceps position) demonstrated on the 3D figure

3D demoClose-grip push-up (close triceps position)Intermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Triceps. Also: Chest, Shoulders.

Equipment

Other / check instructions

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

Bench Dips demonstrated on the 3D figure

3D demoBench DipsBeginner · A bench or box

3D demoRing DipsIntermediate · Other / check instructions

Band overhead triceps extension demonstrated on the 3D figure

3D demoBand overhead triceps extensionIntermediate · A band

Overhead cable triceps extension demonstrated on the 3D figure

3D demoOverhead cable triceps extensionIntermediate · A cable machine

Sled Overhead Triceps Extension demonstrated on the 3D figure

3D demoSled Overhead Triceps ExtensionBeginner · Other / check instructions

Kettlebell Overhead Triceps Extension demonstrated on the 3D figure

3D demoKettlebell Overhead Triceps ExtensionBeginner · A kettlebell

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Questions people ask

What muscles does the Dips - Triceps Version work?

Mainly the triceps, with help from the chest and shoulders.

What equipment do I need for the Dips - Triceps Version?

Other / check instructions.

Is the Dips - Triceps Version good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Close-grip push-up (close triceps position).

How do I make the Dips - Triceps Version harder?

Progress to the Close-grip push-up (close triceps position), or add load, range or slower lowering once your form is solid.