TRICEPS · MACHINE
How to do the triceps dip
The triceps dip trains your triceps, with help from your chest, shoulders. Here is how to do it with good form.
Step by step
- Grab a pair of parallel bars and suspend yourself in the air.
- Maintain an upright body, bring your shoulders back, and engage your abs.
- Take a breath and lower yourself by bending your elbows.
- Move down until your elbows are at a 90-degree angle.
- Hold the position for a moment and press yourself back to the top as you exhale.
Muscles worked
| Primary | Triceps |
|---|---|
| Secondary | Chest, Shoulders |
| Equipment | Machine |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your triceps
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