Arms · Bodyweight
Triceps Dip
How to do the triceps dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Grip a set of parallel dip bars with your arms straight and your body supported above them. Keep your torso upright and lower yourself by bending your elbows until your upper arms are about parallel to the floor, then press through the bars to lock your arms out. The upright torso shifts the load toward your triceps.
- 1Feel your triceps drive you up as you straighten your arms
- 2Keep your torso upright and your elbows tracking close to your body
- 3Press to a full lockout while keeping your shoulders down
Common mistakes
- Avoid leaning forward, which shifts the work onto your chest
- Do not let your shoulders shrug up toward your ears
- Do not bounce out of the bottom; control the descent
Muscles worked
The triceps dip mainly works the triceps, with the lower chest, mid chest, and front delts assisting.
- TricepsPrimary
- Lower ChestSupport
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper ChestMinor
- Upper AbsMinor
Kovo programs the triceps dip for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the kickback
- How to do the skullcrushers
- How to do the cable overhead extension
- How to do the dumbbell overhead extension
- How to do the barbell skull crushers
- How to do the tricep extension
Last reviewed June 2026.