Dips — Triceps Version
- Primary musclesTriceps
- EquipmentBody Only, Other
- LevelBeginner
- ForcePush
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Dips — Triceps Version".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsGrip the parallel bars and press up until your arms are straight and your body is held above them. Keep your torso upright.
Inhale and lower yourself slowly, bending your elbows while keeping them close to your sides.
Descend until your elbows reach about a right angle.
Exhale, focus on your triceps, and push through your palms to straighten your arms.
Return to the top without swinging, then repeat for the planned reps.
Leaning forward and flaring the elbows shifts the load toward your chest. Stay vertical with tucked elbows to target the triceps.
If bodyweight is too much, use an assisted dip machine or have a partner support your legs. Stronger lifters can add a weight belt.
Similar exercises
All Triceps exercises · 53
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.