Triceps Dip
Complete guide to Triceps Dip. Learn proper form, technique, and execution. Targets Triceps — Lateral Head, Medial Head, Long Head. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Triceps Dip
Grab the dip bars and lift yourself up with your arms straight and your body upright.
Keep your elbows tucked close to your sides and engage your abs.
Take a breath and lower yourself by bending your elbows until your upper arms are roughly parallel with the floor.
Push through your palms to press yourself back up, squeezing your triceps at the top and exhale.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |