Tricep Dip
Tricep Dip 1RM Calculator
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Tricep Dip Strength Standards (kg)
| Body Weight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 120 kg | 55 | 80 | 115 | 155 | 200 |
| 130 kg | 55 | 85 | 120 | 160 | 205 |
| 140 kg | 60 | 85 | 125 | 165 | 215 |
| 150 kg | 60 | 90 | 130 | 170 | 220 |
| 160 kg | 65 | 90 | 130 | 180 | 230 |
| 170 kg | 65 | 95 | 135 | 185 | 235 |
| 180 kg | 65 | 95 | 140 | 190 | 245 |
| 190 kg | 70 | 100 | 145 | 195 | 250 |
| 200 kg | 70 | 105 | 150 | 200 | 260 |
| 210 kg | 75 | 105 | 150 | 205 | 265 |
| 220 kg | 75 | 110 | 155 | 210 | 270 |
How to Perform the Tricep Dip
Grip parallel bars and hoist yourself up to a straight-arm position. Keep your torso upright and elbows close to your body for tricep emphasis, or lean forward slightly for more chest involvement. Lower your body by bending your elbows until your upper arms are at least parallel to the floor. Press back up to the starting position by extending your arms fully and squeezing the triceps at the top.
Muscle Activation
The dip is primarily a tricep exercise when performed with an upright torso and elbows kept close to the body. The anterior deltoids assist in the pressing motion, and the chest becomes more involved as you lean forward. The dip is one of the most effective compound movements for tricep development because it allows significant loading through bodyweight and additional external resistance.
Common Mistakes
- Going too deep, which can place excessive stress on the shoulder joint and anterior capsule.
- Flaring the elbows outward excessively, increasing shoulder strain.
- Not achieving full lockout at the top, which shortchanges tricep activation.
- Swinging or kipping to generate momentum rather than pressing with muscle control.
Variations
Bench dips are a regression using a bench behind you for those who cannot perform parallel bar dips. Weighted dips add external load via a dip belt for progressive overload. Ring dips increase the instability demand and recruit more stabilizer muscles. Machine-assisted dips provide a regression for building up to bodyweight dips.
Programming Tips
Perform 3-4 sets to near failure, 2-3 times per week. Once you can do 15 or more bodyweight dips, add external weight using a dip belt. For tricep emphasis, keep your torso upright and elbows tucked. For chest emphasis, lean forward approximately 30 degrees and allow the elbows to flare slightly.