Dips - Triceps Version
Dips - Triceps Version is a bodyweight – vertical support push exercise involving Triceps brachii, Pectoralis major. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Triceps brachii, Pectoralis major
- Secondary muscles
- Anterior deltoid, Serratus anterior, Lower trapezius
- Exercise type
- Bodyweight – vertical support push
Exercise technique
- Start
Support yourself on parallel bars with your torso as upright as possible.
- Arm support
Extend your elbows with control and establish balanced alignment between your wrists and shoulders.
- Close elbows
Keep your upper arms close to your sides and direct your elbows backward.
- Lower
Inhale and slowly bend your elbows to lower your body between the bars.
- Bottom limit
Stop at a comfortable depth without forcing your shoulders backward.
- Push
Press the bars down, extend your elbows with your triceps and exhale.
- Control
Maintain an upright torso and still legs, and balance at the top.
Key technique points
- Keep your torso upright.
- Bend your elbows backward close to you.
- Keep your legs still.
- Maintain comfort at the front of your shoulders.
- Do not collapse from the top support.
- Finish elbow extension slowly.
Common mistakes
Leaning the chest forward
Do not lean substantially forward and turn the descent into a chest dip; maintain the upright torso of the triceps variation.
Flaring the elbows
Do not force your upper arms sideways; follow a comfortable close elbow path.
Dropping too deep
Do not continue lowering as load builds at the front of your shoulder; reverse within a clearly controlled range.
Kipping
Do not rise by swinging your knees and hips; choose load or assistance suited to a controlled arm push.
Sinking through the shoulders
Do not relax your upper body on the bars; provide balanced support for your neck and shoulder girdle.
Snapping into lockout
Do not finish repetitions by jarring your elbows backward; extend with triceps control and pause.
Frequently asked questions
Dips - Triceps Version: why is “Leaning the chest forward” a mistake?
Do not lean substantially forward and turn the descent into a chest dip; maintain the upright torso of the triceps variation.
Dips - Triceps Version: why is “Flaring the elbows” a mistake?
Do not force your upper arms sideways; follow a comfortable close elbow path.
Dips - Triceps Version: why is “Dropping too deep” a mistake?
Do not continue lowering as load builds at the front of your shoulder; reverse within a clearly controlled range.
Dips - Triceps Version: why is “Kipping” a mistake?
Do not rise by swinging your knees and hips; choose load or assistance suited to a controlled arm push.
Dips - Triceps Version: why is “Sinking through the shoulders” a mistake?
Do not relax your upper body on the bars; provide balanced support for your neck and shoulder girdle.
Dips - Triceps Version: why is “Snapping into lockout” a mistake?
Do not finish repetitions by jarring your elbows backward; extend with triceps control and pause.
What should I focus on when doing Dips - Triceps Version?
Keep your torso upright. Bend your elbows backward close to you. Keep your legs still. Maintain comfort at the front of your shoulders. Do not collapse from the top support. Finish elbow extension slowly.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.