Dips - Triceps Version

A beginner strength exercise for the triceps, done with just your bodyweight.

Dips - Triceps Version: finishing position

Main muscles: Triceps
Also works: Chest and Shoulders
Equipment: Bodyweight
Level: Beginner
Type: Compound
Movement: Push

How to do the Dips - Triceps Version

To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
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.
Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
Repeat the movement for the prescribed amount of repetitions.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Dips - Triceps Version

Questions

What muscles does the Dips - Triceps Version work?

Mainly the triceps, with the chest and shoulders helping.

Is the Dips - Triceps Version good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Dips - Triceps Version?

Good alternatives that train the triceps: Bench Dips, Incline Push-Up Close-Grip, Body Tricep Press or Close-Grip Push-Up off of a Dumbbell.

How many sets and reps of the Dips - Triceps Version should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).