How to Do the Dips - Triceps Version
Beginner arms exercise — bodyweight.
The Dips - Triceps Version is a beginner-level arms exercise that works several muscles together, led by the triceps, using no equipment. As a compound movement it lets you handle heavier loads and trains coordination across multiple joints, which makes it a strong anchor for a training day. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Arms
- Primary muscle
- Triceps
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Type
- Compound
How to perform it
- 1To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- 2Now, inhale and slowly lower yourself downward.
- 3Your torso should remain upright and your elbows should stay close to your body.
- 4This helps to better focus on tricep involvement.
- 5Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- 6Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- 7Repeat the movement for the prescribed amount of repetitions.
How to program the Dips - Triceps Version
- Do the Dips - Triceps Version early in your session while you're fresh — compound lifts deserve your best energy.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Dips - Triceps Version alternatives
No space? These train the same triceps, grouped by what you have available.
Dumbbell or kettlebell
Barbell
Easier and harder variations
The Dips - Triceps Version is rated beginner. Regress while you build the pattern, progress once it feels easy.
What to pair it with
For a balanced session, pair the Dips - Triceps Version with a move for the opposing muscles — the Incline Reverse-Hands Push-Up (biceps) or the Reverse Hands Push-Up (Bar) (biceps). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Dips - Triceps Version can land on:
- Full Body days — in 1–2 days a week plans
- Push days — in 3, 5 or 6 days a week plans
- Pull days — in 3, 5 or 6 days a week plans
- Upper Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Dips - Triceps Version automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Dips - Triceps Version work?
The Dips - Triceps Version primarily targets the triceps within the arms muscle group, and recruits several supporting muscles as a compound movement.
What equipment do I need for the Dips - Triceps Version?
None — the Dips - Triceps Version is a bodyweight exercise you can do anywhere, no gym required.
Is the Dips - Triceps Version a compound or isolation exercise?
The Dips - Triceps Version is a compound exercise, working multiple joints and muscle groups at once. It's well suited to beginner trainees.
How many sets and reps of the Dips - Triceps Version should I do?
As a compound lift, 3–5 sets of 5–8 reps builds strength, while 3–4 sets of 8–12 reps favours muscle growth. Rest 90–180 seconds between sets so you can move quality load.
Is the Dips - Triceps Version good for beginners?
Yes — the Dips - Triceps Version is beginner-friendly. Start light, focus on clean technique, and add difficulty gradually as it becomes comfortable.
What can I do instead of the Dips - Triceps Version?
Good substitutes that train the same triceps include the Bench Dip On Floor (bodyweight), the Bench Dips (bodyweight), the Dumbbell Lying Skull Crusher (dumbbell). Pick the one that matches the equipment you have.
Can I do the Dips - Triceps Version at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
