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Tricep Dip guide
The Tricep Dip is a intermediate-level compound bodyweight exercise that primarily targets the Triceps (Lateral Head). Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the tricep dip work?
The Tricep Dip primarily trains the Triceps (Lateral Head), recruiting the surrounding triceps musculature and supporting muscles as a compound lift. Train it as part of a balanced triceps routine.
How do you do the tricep dip?
To do the Tricep Dip: set up at the bodyweight with a stable, braced position — feet planted and core tight; take a grip or stance that lets your triceps drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the triceps (lateral head); avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the bodyweight with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your triceps drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the triceps (lateral head).
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common tricep dip mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Tricep Dip alternatives
Tricep Dip FAQ.
What muscles does the Tricep Dip work?
The Tricep Dip primarily targets the Triceps (Lateral Head), training the Triceps as the main muscle group, along with supporting muscles as a compound movement.
Is the Tricep Dip a compound or isolation exercise?
The Tricep Dip is a compound exercise — it works multiple muscles and joints at once, so you can load it heavily.
What equipment do I need for the Tricep Dip?
You need no equipment — just your bodyweight. Difficulty is rated intermediate.
What are good alternatives to the Tricep Dip?
Good triceps alternatives include Tricep Pushdown, Rope Pushdown, Skull Crusher.
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