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Triceps · Bodyweight

Dips - Triceps Version

A compound movement that trains your triceps, done using just your bodyweight. Your chest and shoulders help out.

EquipmentBodyweight
TypeCompound
Push or pullPush
LevelBeginner

Muscles you'll work

Dips - Triceps Version muscles worked, front viewDips - Triceps Version muscles worked, back view
TricepsPrimaryChest · ShouldersSecondary

How to do it

  1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

More triceps exercises

Bench DipsBody Tricep PressFloor Triceps DipPush-Ups - Close Triceps Position
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Log Dips - Triceps Version and watch it climb

Every set you finish decides the next one — heavier, more reps, or hold. You get the number and the reason before you lift it.

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  • Every weight has a reason
  • Miss a day, the week re-fits
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The AI writes the plan. The engine keeps coaching every session after that — free.