← Exercise library
Tricep dip
ArmsBeginner
3D anatomy atlas — activated muscles
Drag to rotate · scroll to zoom
Loading 3D model…
LowHigh
LightMediumHigh
Triceps brachii· HighMid pec (sternocostal head)· MediumAnterior deltoid· Medium
Dip on a bench for triceps.
Target muscle
Triceps brachiiMid pec (sternocostal head)Anterior deltoid
Equipment needed
See all equipment →
Step-by-step guide
- 1Sit on the edge of a bench, hands gripping the edge beside the hips, slide the hips off.
- 2Extend the legs out (harder) or bend the knees (easier), torso upright close to the bench.
- 3Bend the elbows to lower until they reach ~90°, elbows pointing straight back.
- 4Press up through the triceps until the arms are nearly straight.
Safety notes
Hạ tới khuỷu ~90°, không sâu hơn để bảo vệ vai.
Khuỷu hướng thẳng ra sau, sát thân.
Giữ vai hạ xa tai.
Correct form tips
- Keep elbows pointing back, not flaring out.
- Keep the torso close to the bench, back straight.
- Beginners bend the knees to reduce load.
Mistakes to avoid (injury risk)
- Flaring the elbows out → shoulder-joint stress.
- Dipping too deep → excessive shoulder strain.
- Drifting away from the bench → wrong loading, loses triceps focus.