Triceps
Tricep Dips
The Tricep Dips is a strength exercise with no equipment for your triceps. Share of the load in the Zulta muscle model: triceps (lateral head) 22%, lower chest 18% and triceps (long head) 16%.
Also known as: tricep dip
How to do it
- Grip the parallel bars and press up until you are supported on straight arms.
- Keep the torso as upright as you can with the legs straight down or the knees slightly bent.
- Lower yourself by bending the elbows straight back, close to your sides.
- Stop when the upper arms are about level with the floor.
- Press back up until the arms are fully straight.
Tips
- Staying upright keeps the load on the triceps rather than the chest.
- Lock the elbows out fully at the top of each rep.
Common mistakes
- Leaning forward and turning it into a chest dip.
- Letting the elbows flare out to the sides.
- Stopping halfway down.
Muscles worked by the Tricep Dips
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
An upright torso turns the dip into a triceps press. Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Tricep Dips alternatives
Same equipment
Different equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Tricep Dips work?
Mainly the triceps (lateral head) and triceps (long head). The lower chest, triceps (medial head) and front delts assist.
Is the Tricep Dips good for beginners?
Yes. The Tricep Dips is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Tricep Dips?
For example the Assisted Dip Machine, Plate Loaded Tricep Dip Machine and Seated Dip Machine. They train mostly the same muscles, some with different equipment.
How do you make the Tricep Dips harder?
Add weight or reps, or move on to the Dips and Weighted Dip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.