Triceps Dip
Trains the triceps. You need a machine. 5 of our free programs use it, across 26 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
In the programs
How our programs run the Triceps Dip
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
5×10+ AMRAPthe shape they run most (20 sessions)
5finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1 For Beginners | Workout A — 5s week, Workout B — 5s week +6 | 5×10+ AMRAP | Fixed weights |
| 5/3/1 Triumvirate | OHP — 5s week, OHP — 3s week +2 | 5×10+ AMRAP | Fixed weights |
| 5/3/1: Boring But Big | Bench — 5s week, Bench — 3s week +2 | 5×10+ AMRAP | Fixed weights |
| nSuns LP | Bench (Volume), Bench (1+ Day) | 3×10+ AMRAP | Fixed weights |
| Wolverine | Day 1 — Chest/Shoulders (Volume), Day 1 — Chest/Shoulders (Build) +2 | 3×10+ AMRAP | Fixed weights |
AMRAP means as many reps as you can manage on that set.
See it in action
Watch the Triceps Dip progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Dip trains
Technique
How to do the Triceps Dip
- Sit down on the triceps dip machine and place your feet flat on the floor. Adjust the seat height so that your upper arms are parallel to the floor when you grasp the handles.
- Grip the handles firmly, keeping your elbows bent and close to your sides. Slightly lean your torso forward.
- Push the handles downward by straightening your elbows and extending your arms fully while keeping your upper arms stationary.
- Slowly return to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your elbows close to your sides throughout the exercise to ensure proper form.
- Avoid locking your elbows completely at the end of the movement to maintain tension in your triceps.
- Use a weight that allows you to maintain control and proper form throughout the exercise.
Substitutes
Swap Triceps Dip for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Dip for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.