Tricep Dip
Bodyweight push on parallel bars for triceps, chest and shoulders.
- Primary muscleTriceps
- EquipmentParallel bars
- TypeCompound
- MovementVertical push
- LevelIntermediate
- Triceps
- Parallel bars
How to do the Tricep Dip
4 steps, in the order you do them.
- Get up on the parallel bars with your arms extended, shoulders down and your body upright.
- Lower by bending your elbows back, with your torso almost vertical to emphasize your triceps.
- Stop when your shoulders are level with your elbows.
- Push up until your arms are extended without swinging your legs.
Muscles worked
Common Tricep Dip mistakes
What goes wrong most often when you do the Tricep Dip, and how to fix it.
The shoulders shrug toward the ears on the way down.
Press down into the bars and keep your shoulders away from your ears.
The legs swing to get out of the bottom.
Cross your ankles and keep your legs still under your body.
The torso leans and the elbows flare out, like in the chest dip.
Keep your body nearly vertical, your chest up, and your elbows pointing back.
Alternatives to the Tricep Dip
They work the triceps with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 2 of the 36 routines.
- Experienced3 × 8–12
- Rest1:30
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 1:30 |
| PPL 6 days high volume | Advanced | 3 × 8–12 | 1:30 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Tricep Dip
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More triceps exercises
Bench DipTriceps · Bench and bodyweight
Diamond Push UpTriceps · Bodyweight
Assisted DipTriceps · Machine
Close Grip Push UpTriceps · Bodyweight
Frequently asked questions
What muscles does the Tricep Dip work?
The Tricep Dip works mainly the triceps.
How many sets and reps should I do?
In Mobbe routines the most common is 3 sets of 8 to 12 reps with a minute and a half of rest.
Which routines include the Tricep Dip?
It appears in 2 of the 36 Mobbe routines, such as Intermediate PPL 6 Days and PPL 6 days high volume.