Triceps Dip
- Músculo objetivo
- Triceps Brachii
- Músculos sinergistas
- Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
- Equipamiento
- Body weight
- Parte del cuerpo
- Upper Arms
- Tipo
- Strength
The triceps dip is a bodyweight pressing exercise that primarily targets the triceps brachii, with the front deltoids, chest (pectoralis major), lats, and levator scapulae assisting. Performed on parallel bars, it builds upper-arm strength and lockout power. Keeping your torso more upright shifts the emphasis onto the triceps rather than the chest.
Cómo hacer el Triceps Dip
- 1Grip the parallel bars and press yourself up to a supported start position with your arms locked out and your body hanging between them.
- 2Keep your torso upright, chest up, and core braced to emphasize the triceps over the chest.
- 3Lower yourself under control by bending your elbows, keeping them pointing back rather than flaring out to the sides.
- 4Descend until your upper arms are roughly parallel to the floor, stopping before your shoulders feel any strain.
- 5Drive through your palms and press back up by extending your elbows.
- 6Finish each rep by locking out your arms fully at the top without shrugging your shoulders.
- 7Complete your reps, then step or lower yourself off the bars under control.
Consejos de técnica
- Stay as upright as possible through the whole rep to keep tension on the triceps; leaning forward shifts the work to the chest.
- Control the descent on a slow tempo rather than dropping into the bottom, and pause briefly before pressing back up.
- Keep your shoulders down and back and stop the descent before your shoulders round forward to protect the joint.
- If full dips are too hard, use an assisted-dip machine or a band before progressing to full bodyweight reps.
Errores comunes
- Dropping too deep so your upper arms go well below parallel, which overstretches and stresses the shoulder joint.
- Letting your elbows flare out to the sides instead of tracking back, which reduces triceps tension and strains the shoulders.
- Leaning too far forward, which shifts the load onto the chest and away from the triceps you are trying to train.
- Bouncing out of the bottom using momentum, which removes muscular tension and risks injury at the shoulder.
Preguntas frecuentes
What muscles does the triceps dip work?
It primarily works the triceps brachii, with the front deltoids, chest (pectoralis major), lats, and levator scapulae assisting. A more upright torso targets the triceps; leaning forward shifts work to the chest.
What's the difference between bench dips and parallel-bar dips?
Parallel-bar dips support your full bodyweight between two bars and let you stay upright for more triceps work. Bench dips place your hands behind you on a bench with feet on the floor, making them easier but harder on the shoulders if you go too deep.
Is the triceps dip good for beginners?
Full bodyweight dips are demanding, so beginners should start with an assisted-dip machine or a resistance band for support, then reduce assistance as they get stronger before moving to full reps.
How deep should I go on a dip?
Lower until your upper arms are about parallel to the floor, then press back up. Going much deeper overstretches the shoulder for little extra benefit, so stop before you feel strain at the joint.
