Triceps Dip
A bodyweight exercise targeting the triceps and chest.
- 45 secDuration
- 1 × 12Reps
- Freestanding Dip Bar StationEquipment
Muscles Targeted
- Tricep
- Shoulder
- Chest
How to Perform
- Position hands on parallel bars, arms extended.
- Lean forward slightly, keeping elbows tucked.
- Lower body by bending elbows to 90 degrees.
- Push through hands to extend arms.
- Repeat with control.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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Variations & Alternatives
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Smith Bicep Curl
challengingPerform a bicep curl using the controlled path of a Smith machine.
- Bicep
- Forearm
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Cable Triceps Pushdown
moderateAn isolation exercise for triceps using a cable machine.
- Tricep
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Dumbbell Hammer Curl
challengingThe Dumbbell Hammer Curl is an arm exercise targeting the biceps and brachialis.
- Bicep
- Forearm