Exercise library · Arms
Dips (Triceps Focus).
Bodyweight dip variation keeping torso upright to hit triceps.
Also known as: Triceps Dips, Parallel Bar Dips, Bodyweight Dips, Dip Bar Dips
IntermediateDip bars
The numbers
Sets
3–4
Reps
10–15
Rest
60–90 s
The play-by-play
How to do it.
- Step 01
Grip parallel bars and lock elbows
- Step 02
Keep torso upright
- Step 03
Lower by bending elbows to 90°
- Step 04
Press back up extending elbows fully
- Step 05
Repeat
What separates good from great
Pro cues.
Avoid leaning forward (that targets chest)
Don't go too deep to protect shoulders
Add weight for progression
Common questions
Questions, answered.
- What is the Dips (Triceps Focus)?
- Bodyweight dip variation keeping torso upright to hit triceps.
- What muscles does the Dips (Triceps Focus) work?
- The Dips (Triceps Focus) primarily works your triceps. It also recruits your anterior deltoids, chest and forearms as secondary movers.
- What equipment do I need for the Dips (Triceps Focus)?
- None. The Dips (Triceps Focus) is a bodyweight movement you can do without any equipment.
- How many sets and reps should I do for the Dips (Triceps Focus)?
- A typical prescription for the Dips (Triceps Focus) is 3–4 sets of 10–15 reps. Rest about 60–90 seconds between sets.
- Is the Dips (Triceps Focus) good for beginners?
- The Dips (Triceps Focus) is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.
More on HyperBody