Chest & Tricep Dips Instructions
with Video and Written Instructions

Tricep dips are a superior weight lifting exercise for building muscle mass in the chest and upper arms. This page will teach you how to perform dips with proper technique.

When it comes to chest and tricep exercises, most people think of bench press, triceps extensions, skull crushers, and dumbbell flyes.

...But what about dips? Well, I'm telling you they're an amazing exercise for most trainees. Check out the benefits of bar dips if you're not convinced. Otherwise, let's move on with the tutorial.

Tricep Dips Video

This weighted dips video contains a demonstration of good form (with a crapload of weight!)

Video credit: YouTube user "wildturkey3478"

Tricep Dip Basics

Primary Muscle(s):	Pectoralis Major Pectoralis Minor Triceps Brachii
Secondary Muscle(s):	Deltoids
Mechanics:	Compound
Main Equipment:	Dip Bars
Supplemental Equipment:	Dip Belt Weight Plates
Alternative Equipment:	Bars: Chairs Gymnast Rings Resistance: Dumbbell Backpack Elastic Bands

Tricep Dip Instructions

In addition to reading the dips instructions below, take a look-see at these tips on how to do dips.

1. Choose Your Dip Equipment. The first step is to choose the type of equipment on which you'll be performing the dips exercise. Obviously I don't know your availability, so here are possible options:
   • Parallel Bar Dip. This is my top pick – it maximizes your strength potential and safety. Any halfway-decent gym should have at least one of these. Many power rack have removable parallel bars will work.
   • Ring Dip. Gymnast rings aren't typically found in most gyms, so this may not be an option for many – although of course you can buy your own pair. If you have a great sense of balance and already have experience with traditional dips, go ahead and try a ring dip.
   • Chair Dip. Find two sturdy (sturdy being the keyword here) chairs and set them up with their backs facing each other. Leave enough room in between for shoulder-width grip. Similarly, you can use any two sturdy, parallel surfaces that you can find, such as tables or countertops.
     • Note that this option only allows you to chest dips (due to being low to the ground).
2. To Do Weighted Dips or Not. If you've mastered the dip already, adding weight to your dips will provide you with more excitement and challenge. There are several options to choose from for performing weighted dips:
   • Belt and Chain. Most bar dip exercise enthusiasts prefer this method. Strap on a belt and attach plates to the chain.
   • Dumbbells. While performing your dips, hold a dumbbell between your legs. The heavier the dumbbell, though, the more difficult this option becomes.
   • Backpack. Get a sturdy backpack that you can load up with some plates or dumbbells. You don't want it to rip open and have pounds of iron dropping out your backside.
   • Elastic Bands. Typically, this is done by placing an elastic resistance band around the back of your neck. Then you must also have each end of the band secured to the bottom of dip station or area – make adjustments for the band's resistance strength.
   • Bodyweight. Can't handle any extra weight hanging from you? That's totally fine, and expected, especially if you're a beginner. Just use your bodyweight and work your way up to the point where they become too easy to do.
   • Assisted Dips. Find out how to do assisted dips if you're too weak for bodyweight dips.
3. Chest and Tricep Dip Setup. The overall motion of a dip is a relatively simple concept and can be transferred from bars to rings to chairs, etc. Before you get started, remember to get your weights securely attached or positioned. Then, proceed with the following:
   • Arms Extended and Locked. With your elbows locked, get yourself raised on two supports.
   • Bend Knees, Cross Legs, Lean Forward – Or Not? This is the difference between chest dips and tricep dips:
     • Chest Dips. Bending your knees allows you lean forward, which is essential for targeting the chest muscle group. Crossing your legs allows you to more forcefully contract your glutes (for improved power and safety).
     • Tricep Dips. The key is to avoid leaning forward (your torso should be virtually perpendicular to the ground. You can bend at the knees, although this makes it easier to lean forward, which means less tricep stimulation. However, you may still find that crossing your legs will help you squeeze your glutes (for improved power and safety).
   • Starting and Ending Position. Before you're offically in the starting and ending position, there's one more thing to do: don't look up or down. Keep your head in a (more or less) straight line with the angle of your torso. Keep this positioning throughout the lift. Now you're in position.
   • Breathe In. After you raise yourself into the starting position – and just before you begin dipping down – take a deep breath.
4. Dipping Down. Lower your body to the point where your shoulders are lower than your elbows. Don't allow your elbow joint to go lower than a ninety degree angle.
   • Chest up. Posture is important. Keep your chest up and your shoulders back. This will make chest and tricep dips much easier on your shoulders.
   • Shoulders Past Elbows. To complete this exercise you need to break that line and get your shoulders below your elbows. Once you reach this point, do not go any further. Be especially careful if you have pre-existing shoulder issues.
   • Don't Pause. Once you have finished dipping down, you should immediately start the ascent upwards. Lingering at the bottom of tricep dip repetitions will only drain your strength and endurance, not to mention it puts your shoulders at a slightly higher risk for injury.
5. Dipping Up. Push back up until you have straightened your arms, and returned into the starting position.
   • Squeeze. Squeeze your chest, triceps and – that's right – your glutes! Squeezing your chest and triceps requires no explanations, but flexing your butt muscles does; it allows you to increase your force output while protecting your back.
   Maintain Body Position. Depending on whether you're doing tricep dips or chest dips, maintain the correct body position.
   • Lockout. Return to your starting position. Ensure that you complete the repetition by fully locking your elbows. Otherwise, you're not maximizing the exercise's benefits.
   • Breathe Out. Some people prefer to breathe out as they begin the concentric (lifting upwards) repetition. However, you can output more strength by holding your breath until after completing the concentric. Do whatever is most natural or comfortable for you.
   • Repeat. Now, start back from the beginning steps and complete as many repetitions as necessary.

Is This Exercise Right for You?

Best Suited for Intermediate and Advanced Lifters – But Not Complete Beginners. Tricep dips are a very suitable exercise for many lifters. However, it may not be the best choice for pure beginners...

...For those with less than a few (2-4) months of good training and nutrition, I recommend that you focus on the barbell bench press as your main exercise for chest and arm building.

I should also note that, in general, women are more likely to have difficulties with the dips exercise since they naturally have less upper body strength than men.

So whether you're female or a male, if limited upper body strength proves to be a problem, then your best bet is to use assisted dips for transitioning to unassisted bodyweight dips.

I recommend chest-focused dips over tricep-focused dips – especially for beginners and weaker trainees. Although they are very similar, chest dips allow you to lift more total weight, while still giving the triceps plenty of work.

Tricep dips are a best match for intermediates and advanced trainees who have a real need for more direct upper arm development. But in the end, the decision is up to your judgement.

Overall, dips are an essential strength and muscle building exercise for the upper body. I personally use it in almost every program I do.

And as with all exercises, be careful. The most important safety tip to remember is to avoid having your elbow joint go below 90° on the lowering phase in order to protect your shoulders and rotator cuff from unnecessary strain (unless you really know what you're doing).

Once proper dipping technique becomes second nature, you might be surprised by how quickly you observe progressive strength gains. So look forward to that, as well as the accompanying muscle mass gains!

Share |

^Top of Page