Triceps Dips
Close-grip parallel-bar dips. A massive triceps builder. It works mainly the triceps, chest and front deltoid.
In Flawless, Gold, the third of eight ranks, starts at 21 reps in one set for men aged 23–39 and 17 for women.
How to do Triceps Dips
- Hold yourself on the dip bars with straight arms and keep the torso upright, elbows pointing back.
- Lower yourself with control until the upper arms are about parallel to the floor, elbows close to the body.
- Press back up to locked arms while exhaling.
- An upright torso and tucked elbows put the work on the triceps; leaning forward shifts it to the chest.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Triceps | Triceps brachii |
| Primary | Chest | Pectoralis major |
| Primary | Front deltoid | Deltoideus anterior |
Muscle data from StrengthLog.
Why do it
- Heaviest triceps work you can do with bodyweight
- Chest and front delts assist
- Honest strength — you move yourself
Rep standards for Triceps Dips
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 11 | 8 |
| Gold | 21 | 17 |
| Platinum | 32 | 25 |
| Diamond | 42 | 34 |
| Obsidian | 53 | 42 |
| Painite | 63 | 50 |
| Antimatter | 105 | 84 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Triceps Dips by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Triceps Dips work?
It works mainly the triceps, chest and front deltoid.
How do you do Triceps Dips?
Hold yourself on the dip bars with straight arms and keep the torso upright, elbows pointing back. Lower yourself with control until the upper arms are about parallel to the floor, elbows close to the body. Press back up to locked arms while exhaling. An upright torso and tucked elbows put the work on the triceps; leaning forward shifts it to the chest.
How many reps of Triceps Dips is good?
In Flawless, Gold starts at 21 reps in one set for men aged 23–39 and 17 for women, Diamond at 42 and 34.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.