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How to do the Tricep Dip - Learn Proper Tricep Dip Form
- Step 1: Stand in front of a roman chair or parallel bars.
- Step 2: Stand up on the step pads of the roman chair and grasp hold of the parallel bars with both hands. This is the starting position.
- Step 3: Lock your arms and cross your feet behind you so your knees are bent and your body forms a straight line from your head to your knees.
- Step 4: Begin the exercise by slowly lowering your body down by keeping your forearms straight and bending your upper arms.
- Step 5: Lower down until your elbows form a 90 degree angle.
- Step 6: Push back up to starting position. Repeat as necessary.
Tricep Dip Variations and Tricep Dip Alternatives
- Variation 1: Perform a Weighted Dip.
- Variation 2: Perform on a Machine Dip.
- Variation 3: Perform Bench Dips.
Tricep Dip Tips
- Tip 1: Do not rock your body. Lower slowly and keep your body as straight as possible.
- Tip 2: Keep your shoulders locked in place and do not allow them to come up toward your ears.
- Tip 3: Squeeze your chest and triceps tightly as you push up from the dip.
- Tip 4: Only go down until your elbows form a 90 degree angle. Going down any farther puts too much stress on your shoulders.
Tricep Dip Records and Tricep Dip Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 218 | 14 |
| Average weight for this exercise: | 81 pounds | -- |
| # of workout plans that include this exercise: | 111 | 111 |
| Popularity Rank (based on number of workouts): | 68 | 68 |
Your Tricep Dip Records and Tricep Dip Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
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Tricep Dip Chart - Average Tricep Dip Weight Lifted
Tricep Dip - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
2 Board Bench Press | Chest | Intermediate |
 |
3 Board Bench Press | Chest | Expert |
 |
90 Degree Push-up | Chest | Expert |
 |
Alternating Floor Press | Chest | Beginner |
 |
Alternating Incline Dumbbell Bench Press | Chest | Intermediate |
Tricep Dip Workout Programs (Workout Plans that use the Tricep Dip)
| Workout Plan | Difficulty | |
|---|---|---|
 |
Muscle Confusion Workout Plan | Intermediate |
 |
50 Cent Workout Plan | Intermediate |
 |
Kobe Bryant Workout Plan | Expert |
 |
Thomas Jane "Punisher" Workout Plan | Expert |
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Mark Wahlberg Workout Plan | Intermediate |
Tricep Dip Muscles Worked
Tricep Dip Equipment
| Name |
|---|
| Roman Chair |
Tricep Dip Training Details
The tricep dip is a calisthenics exercise that primarily targets the chest and to a lesser degree also targets the triceps.
The only tricep dip equipment that you really need is the following: roman chair. There are however many different tricep dip variations that you can try out that may require different types of tricep dip equipment or maye even require no equipment at all.
Learning proper tricep dip form is easy with the step by step tricep dip instructions, tricep dip tips, and the instructional tricep dip technique video on this page. The tricep dip is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the tricep dip video, learn how to do the tricep dip, and then be sure and browse through the tricep dip workouts on our workout plans page!
Tricep Dip Sports
Tricep Dip Force Type: Push
Tricep Dip Mechanics Type: Compound
Tricep Dip Other Names: Triceps Dips, Roman chair dip, Triceps Dip, Tricep Dips
Start slow on this one, so you don't wreck your shoulders. This is a fun one to work with because you see results very quickly.