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Triceps

Dips - Triceps Version

Dips - Triceps Version (Start)Dips - Triceps Version (End)
LevelBeginnerEquipmentBodyweightMechanicCompoundForcePush

An upright parallel-bar dip that keeps the torso vertical to focus on the triceps.

Strength
Primary musclesTriceps
Secondary musclesChestShoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Body-weight exercise: your whole body is the load, so heavier people burn more.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Grip parallel bars and lift yourself with straight arms.
  2. 2Keep your torso upright and your legs together.
  3. 3Brace your core.

How to perform

  1. 1Lower your body by bending your elbows straight back.
  2. 2Go down until your upper arms are about parallel to the floor.
  3. 3Press up until your arms are straight.
  4. 4Keep your elbows tucked.

Alternatives

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More with Bodyweight

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Stretches for Triceps

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