Which muscles does the tricep dip work?

The tricep dip mainly works your triceps. It also involves your chest.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the tricep dip in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Tricep Dip: how to do it and muscles worked

The tricep dip mainly works your triceps, with help from your chest. You need bodyweight (no equipment).

Muscles worked

Main

Triceps

Helping

Chest

How to do the tricep dip

1
Grip parallel bars and lift yourself up with straight arms. Keep your body upright, lean only slightly forward and cross or bend your ankles behind you.
2
Bend your elbows to lower yourself until your upper arms are about parallel to the floor, elbows pointing back. Push through your palms to straighten your arms.
3
Lower slowly over 2 to 3 seconds and breathe out as you press up. Keep your shoulders away from your ears.

Form tip: Stay upright and keep elbows close to your sides to hit the triceps; stop lowering if your shoulders feel pinched.

Common questions

Which muscles does the tricep dip work?: The tricep dip mainly works your triceps. It also involves your chest.
What equipment do I need for the tricep dip?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the tricep dip in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More triceps exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.