Tricep Dip (Vertical)

The king of bodyweight tricep builders — develops powerful triceps, lockout strength, and pressing endurance

⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Triceps
Secondary Muscles	Front Delts, Chest
Equipment	Parallel Bars or Dip Station
Difficulty	⭐⭐ Intermediate
Priority	🟡 Highly Recommended

Movement Summary

🎯 Setup

Starting Position

Bar position: Mount parallel bars with hands shoulder-width apart
Grip: Neutral grip (palms facing each other), full grip around bars
Body position: Support full body weight with locked arms
Torso angle: Completely vertical or slight forward lean (<10-15°)
Shoulder position: Depress shoulders (push them down away from ears)
Leg position: Keep legs straight down or slightly forward
Elbow position: Elbows pointing straight back, close to torso

Equipment Setup

Equipment	Setting	Notes
Bar width	Shoulder-width	Wider = more chest, less tricep
Bar height	High enough to hang freely	Feet shouldn't touch ground
Stability	Secure, non-wobbly bars	Safety critical

Setup Cue

"Stay tall like a soldier — torso vertical, elbows glued to your sides"

🔄 Execution

The Movement

⬇️ Lowering
⏸️ Bottom Position
⬆️ Pressing
🔝 Lockout

What's happening: Controlled descent with vertical torso

Start with locked arms, torso completely vertical
Take a breath and brace core
Lower yourself by bending elbows
Keep elbows tucked close to body (pointing straight back)
Maintain vertical torso — resist any forward lean
Descend until upper arms are parallel to ground (90° elbow bend) or slightly lower

Tempo: 2-3 seconds

Feel: Triceps stretching and loading, shoulders stable

Key Cues

Primary Cues

"Stay vertical — don't lean forward" — maintains tricep emphasis
"Elbows back, not out" — keeps triceps engaged, protects shoulders
"Push straight down through the bars" — proper force direction

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-0	3s down, 1s pause, 2s up, no pause
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Triceps Brachii	Elbow extension — straightening the arms	`█████████░` 85%

Secondary Muscles

Muscle	Action	Activation
Anterior Deltoid	Shoulder extension and stability	`██████░░░░` 55%
Pectoralis Major	Assists in pressing, shoulder adduction	`████░░░░░░` 45%

Stabilizers

Muscle	Role
Core	Maintain rigid torso, prevent swing
Serratus Anterior	Stabilize scapulae, prevent winging
Rotator Cuff	Stabilize shoulder joint

Muscle Emphasis

To emphasize triceps: Stay completely vertical, narrow grip (shoulder-width), elbows tucked tight (pointing straight back) To emphasize chest: Lean forward 20-30°, wider grip, elbows slightly flared (see Chest Dip)

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Leaning forward	Torso tilts forward 20°+	Becomes chest dip, reduces tricep work	Stay vertical throughout
Elbows flaring out	Elbows point to sides, not back	Reduces tricep activation, shoulder stress	Keep elbows tucked, pointing back
Shrugging shoulders	Shoulders elevate toward ears	Shoulder impingement risk	"Shoulders down" — active depression
Partial ROM	Not descending to 90° elbow bend	Reduced tricep stretch and growth	Lower until upper arms parallel
Swinging/kipping	Using momentum to press	Cheating, injury risk	Control descent, no swing
Incomplete lockout	Not locking elbows at top	Missing peak contraction	Full extension every rep

Most Common Error

Leaning forward too much — this is the key difference from chest dips. If you lean forward, you'll work your chest more than triceps. Stay vertical!

Self-Check Checklist

Torso completely vertical (or minimal lean <10°)
Elbows tucked close, pointing straight back
Shoulders depressed (down), not shrugged
Full ROM — 90° elbow bend at minimum
No swinging or momentum
Full lockout at top

🔀 Variations

By Emphasis

More Tricep Emphasis
Strength Focus
Easier Progressions

Variation	Change	Why
Straight-Bar Dip	Single straight bar instead of parallels	Forces elbows behind body, more tricep stretch
Close-Grip Dip	Hands closer than shoulder-width	Greater tricep isolation
Behind-the-Back Dip	Hands behind torso	Extreme tricep stretch

Variation	Change	Why
Weighted Dip	Add weight via belt/vest	Progressive overload
Pause Dips	2-3s pause at bottom	Eliminates momentum
Partial Reps (Top Half)	Limited ROM focusing on lockout	Overload lockout strength

Variation	Change	Why
Band-Assisted Dip	Resistance band under knees/feet	Reduces effective bodyweight
Bench Dip	Feet on ground, hands on bench	Much easier, good for beginners
Negative-Only Dips	Lower slowly, step back up	Build eccentric strength

Equipment Variations

Equipment	Exercise Name	Key Difference
Parallel Bars	Standard Tricep Dip	Most common
Single Straight Bar	Straight-Bar Dip	More tricep stretch
Gymnastic Rings	Ring Dip	Instability, advanced
Bench/Chair	Bench Dip	Beginner-friendly
Dip Machine	Assisted Dip Machine	Counterweight assistance
Resistance Bands	Band-Assisted Dip	Variable assistance
Weight Belt	Weighted Dip	Added resistance

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	4-5	4-8	2-3 min	Bodyweight or +10-25%	1-2
Hypertrophy	3-4	8-15	90-120s	Bodyweight or +5-15%	1-3
Endurance	2-3	15-25+	60-90s	Bodyweight	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	Middle/late on upper push day	After main pressing, before isolation
Push/Pull/Legs	Middle on push day	After chest work, primary tricep builder
Full-body	After main lifts	Accessory compound
Arm day	First exercise	Primary tricep movement

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2x/week	3 sets of 5-8 reps (or assisted)
Intermediate	2-3x/week	3-4 sets of 8-12 reps
Advanced	2-3x/week	4-5 sets (varied intensity/load)

Progression Scheme

Progressive Overload

Start with bodyweight until you can do 3 sets of 12 clean reps. Then add weight in small increments (2.5-5 lbs). If you can't do 5 bodyweight reps, use band assistance or bench dips.

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Band-Assisted Dip	Can't do 5 bodyweight reps yet
Bench Dip	Very new to dips, need easier version
Negative-Only Dip	Building eccentric strength
Tricep Pushdown	Building baseline tricep strength

Progressions (Harder)

Exercise	When Ready	Link
Weighted Dip	Can do 3x12 bodyweight with good form
Straight-Bar Dip	Want greater tricep stretch
Ring Dip	Want instability challenge

Alternatives (Same Goal, Different Movement)

Same Pattern
Different Equipment
Home/Minimal Equipment

Alternative	Similarity	Difference
Close-Grip Bench Press	Tricep-focused pressing	Horizontal plane, can load heavier
Diamond Push-Up	Bodyweight tricep press	Can do anywhere, easier
Overhead Tricep Extension	Isolated tricep work	Single joint, full stretch

Alternative	Equipment	Good For
Tricep Pushdown	Cable machine	Isolation, constant tension
Dumbbell Tricep Extension	Dumbbells	Unilateral work
JM Press	Barbell	Hybrid press/extension

Alternative	Equipment
Bench Dip	Single bench or two chairs
Diamond Push-Up	Bodyweight only
Resistance Band Tricep Extension	Bands only

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Elbow tendinitis	Pain during elbow extension	Reduce ROM, use band assistance, lower volume
Shoulder impingement	Pain at bottom position	Reduce depth, check shoulder depression
Previous tricep strain	Re-injury risk	Start with band assistance, build slowly
Shoulder instability	Dislocation risk	Use limited ROM or alternative
Wrist pain	Strain from grip	Adjust grip, use wrist wraps

Stop Immediately If

Sharp pain in elbow or tricep (not muscle burn)
Clicking/popping in shoulder or elbow with pain
Feeling of elbow instability
Radiating pain down forearms

Form Safety

Risk	Prevention
Elbow tendinitis	Warm up thoroughly, don't go too deep too fast, avoid excessive volume
Shoulder impingement	Keep shoulders depressed, don't shrug
Tricep strain	Progressive loading, proper warm-up
Loss of control	Master form with low reps before high volume

Safe Failure

How to safely fail a tricep dip:

If stuck at bottom: Lower feet to ground if possible (requires low bars)
If failing mid-rep: Control descent to bottom, then rest or lower feet
With assistance: Increase band assistance or have spotter support legs
Never jump off from top — control the descent always

Depth Considerations

While full ROM is beneficial, if you have elbow or shoulder issues, stopping at 90° elbow flexion (upper arms parallel to ground) is perfectly acceptable and safer than forcing deeper ROM.

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Elbow	Flexion/Extension	~90-180°	🔴 High
Shoulder	Extension, stabilization	Moderate extension	🟡 Moderate
Scapulothoracic	Scapular depression	Minimal movement	🟡 Moderate
Wrist	Neutral stability	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Elbow	Full flexion to extension	Can touch shoulders and fully extend	Unlikely to be limited
Shoulder	Moderate extension	Can do push-up comfortably	Reduce depth if limited
Wrist	Neutral grip strength	Can grip bars comfortably	Use padded grips if needed

Joint Health Note

Tricep dips put significant stress on the elbow joint, especially at the bottom position. If you have any elbow issues, start with reduced ROM or band assistance. Elbow pain is a sign to reduce volume or modify the exercise.

❓ Common Questions

How is this different from chest dips?

The main difference is torso angle: Tricep dips keep the torso vertical (or very minimal forward lean <10°) with elbows tucked close to the body. Chest dips require a 20-30° forward lean with elbows more flared (45-60°). The vertical position emphasizes triceps, while forward lean emphasizes chest. See Chest Dip for the chest-focused version.

How deep should I go?

Ideally, lower until your upper arms are parallel to the ground (90° elbow bend). Some people go slightly deeper for more range of motion. However, if you have shoulder or elbow issues, stopping just before parallel is acceptable. Always prioritize pain-free ROM.

I can only do 2-3 reps. What should I do?

Use band assistance or do bench dips to build strength. You can also do negative-only reps: jump or step to the top position, then lower yourself slowly over 3-5 seconds. This builds the eccentric strength needed for full reps. Once you can do 5 clean reps, transition to regular sets.

Should I add weight to tricep dips?

Add weight only when you can perform 3 sets of 12 clean reps with bodyweight and vertical form. Start with small increments (2.5-5 lbs) using a dip belt. See Weighted Dip for details.

My elbows hurt. Is this normal?

No. Muscle burn in the triceps is normal, but joint pain in the elbows is not. This could indicate elbow tendinitis or too much volume. Reduce your ROM, use band assistance to decrease load, and consider reducing frequency. If pain persists, switch to cable tricep pushdowns or other lower-stress alternatives.

Can I do these instead of close-grip bench press?

Yes, tricep dips are an excellent alternative to close-grip bench press and may be superior for tricep development due to the full ROM and stretch at the bottom. They can be done anywhere with parallel bars and work great for home training.

Should I fully lock out my elbows?

Yes, full lockout at the top is important for complete tricep development and builds lockout strength. However, lock out with control — don't snap or hyperextend aggressively. Maintain tension throughout.

📚 Sources

Biomechanics & Muscle Activation:

Boehler, B., et al. (2011). Electromyographic analysis of the triceps brachii during dip variations — Tier A
NCBI — Muscle activation patterns in bodyweight exercises — Tier A
ExRx.net Exercise Analysis — Tier C

Programming:

NSCA Essentials of Strength Training and Conditioning — Tier A
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Steven Low) — Tier B
Stronger By Science (Greg Nuckols) — Tier B

Technique:

Gymnastic Bodies — Tier C
Calisthenicmovement.com — Tier C
Catalyst Athletics — Tier C

For Mo

When to recommend this exercise:

User wants to build tricep strength with bodyweight
User has access to dip bars (gym or home setup)
User can do at least 10 push-ups with good form
User wants a compound tricep builder (more effective than isolation)
User is looking for lockout strength for bench press

Who should NOT do this exercise:

Acute elbow injury or tendinitis → Suggest cable Tricep Pushdown
Cannot do 5 push-ups → Suggest Bench Dip first
Shoulder pain during dips → Suggest Band-Assisted Dip with reduced ROM
Elbow pain during dips → Suggest cable tricep work or Close-Grip Push-Up
No equipment → Suggest Diamond Push-Up or Bench Dip

Key coaching cues to emphasize:

"Stay vertical — don't lean forward"
"Elbows back, tight to your body"
"Shoulders down — don't shrug"

Common issues to watch for in user feedback:

"My shoulders hurt" → Check shoulder depression (should be active), ensure not going too deep
"I don't feel my triceps" → Check torso angle (may be leaning forward too much), ensure elbows are tucked
"I can only do 2-3 reps" → Recommend Band-Assisted Dip or bench dips
"My elbows hurt" → Red flag — reduce volume, check ROM, may need to regress to cable work
"Feels like chest work" → Check vertical torso position, cue elbows back

Programming guidance:

Pair with: Chest pressing (bench press, push-ups), overhead tricep work, bicep exercises
Avoid same day as: Heavy close-grip bench (redundant tricep work)
Typical frequency: 2x per week for intermediates
Volume: 8-20 total reps per session for beginners, 20-40 for intermediate/advanced

Progression signals:

Ready to progress when: Can complete 3 sets of 12 clean reps bodyweight with vertical form
Add weight: Start with 2.5-5 lbs, progress slowly → transition to Weighted Dip
Regress if: Cannot do 5 reps, elbow/shoulder pain, form breakdown → use Band-Assisted Dip or bench dips
Alternative: Can substitute with close-grip bench press for variety

Comparison with alternatives:

vs. Close-Grip Bench: Dips provide more ROM and stretch, bench allows heavier load
vs. Tricep Pushdown: Dips are compound (work front delts too), pushdowns are pure isolation
vs. Chest Dips: Tricep version keeps torso vertical for tricep emphasis, chest version leans forward

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Equipment Setup​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Emphasis​

Equipment Variations​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Frequency​

Progression Scheme​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Alternatives (Same Goal, Different Movement)​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Form Safety​

Safe Failure​

🦴 Joints Involved​

Mobility Requirements​

❓ Common Questions​

📚 Sources​