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Triceps Dips are an upper body exercise that primarily target the triceps, but also work the chest and shoulders. This is a compound exercise which is well suited to beginner lifters.



  • Use an assisted dips machine if you struggle to perform this exercise using your own bodyweight.



  • Grip a set of parallel bars (or a tricep dip station) with your palms facing towards you and arms extended.
  • Bend at the elbows, going down until there is a 90 degree bend in your elbows. Keep your elbows tucked in close to your body at all times. Push through your palms and squeeze your triceps to raise your body back to the starting position.

Arm Muscle Diagram.

Arm Muscles