Dips - Triceps Version
How to do the Dips - Triceps Version
- 1
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- 2
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.
- 3
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- 4
Repeat the movement for the prescribed amount of repetitions.
How to program the Dips - Triceps Version
Sets and reps
As a compound movement, the Dips - Triceps Version responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Dips - Triceps Version is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Dips - Triceps Version work?
The Dips - Triceps Version primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Dips - Triceps Version?
You need Body Only. Difficulty level: Beginner.
How many sets and reps of the Dips - Triceps Version should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
