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
Common Mistakes
Common mistakes content is coming soon.
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.