About this exercise
The dip on parallel bars is a compound bodyweight exercise that targets the lower chest and triceps, with the front shoulders assisting as you press your body back up from a deep stretch.
Triceps dip
Step by step instructions, muscle activation and variants for the Triceps dip.
MediumLower chest
How to Perform
- Grip the parallel bars and support your body with your arms fully extended
- Keep a slight forward lean and your core braced
- Lower your body by bending your elbows until your shoulders drop below your elbows
- Keep your elbows tracking back rather than flaring out wide
- Press back up powerfully until your arms are fully extended
- Squeeze at the top and repeat
Muscle Activation
Primary
Lower chest
Secondary
TricepsFront shouldersMiddle chest
About the Triceps dip
The Triceps dip is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
