How To Do Dips (Tricep Dips)

Dips Exercise

Dips is one of the very few compound exercises for the triceps. Sometimes called the “squat” for the upper body, dips are a great exercise to build overall strength and mass for the triceps.

They also target the chest as a secondary muscle depending on the body positioning.

Dips How To

  • Locate a dip station or parallel bars.
  • Hold body upright in a hanging position supported by triceps
  • Lower body until elbows are at 90 degrees
  • Contract triceps, keep body upright and return to starting position.

Form and Technique

Always keep the elbows close to the body throughout the movement.  To better target the triceps ensure that the body is as straight as possible.

To target more chest, widen the grip and allow a more forward lean with the body.

Variations:   Bench Dips

Routine for Strength:  5 sets x AMRAP (30 secs rest between sets)

Routine for Muscle Gains: 5 sets x AMRAP (45-60 secs rest between sets)

Dips