Dips - Triceps Version
The Dips - Triceps Version primarily targets your Triceps, with support from Chest, Shoulders. It requires bodyweight and is best suited to beginner lifters.
Beginner level · Equipment: Bodyweight · Compound · Push
Primary muscles: Triceps Secondary muscles: Chest, Shoulders
How to perform Dips - Triceps Version
- Step 1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Step 2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Step 3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Step 4. Repeat the movement for the prescribed amount of repetitions.
Sample sets & reps for Dips - Triceps Version
- Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
- Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
- Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Triceps exercises
- Band Skull Crusher — band
- Bench Press - Powerlifting — barbell
- Bench Press with Chains — barbell
- Board Press — barbell
- Cable Incline Triceps Extension — cable
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