Support yourself on the bars with arms straight, keep the torso upright, and lower until the upper arms are near parallel to the floor.
- Keep the torso upright
- Elbows track back, not flared out
- Stop when the shoulders start to ache
Movement
- Pattern
- Vertical push
- Type
- Compound, several joints move
- Sides
- Both sides together
- Equipment
- Dip station
Muscles worked
Main movers get full credit for a set, helpers half.
Ratings
Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.
Muscle growth higher is better3.8
Very good; among the better picks for the muscle. 4 sources.
- 4/5 With elbows traveling back and the torso upright, it gives a deep triceps stretch; brutal, so do it early in the workout. Renaissance Periodization, The Most UNDERRATED Exercises For Every Body Part @ 8:41videoExpert opinion2025checked by AI
- 3/5 Great overload potential and strong long-head squeeze, but no deep stretch, shoulders get cranky and chest and delts take over. B tier. Jeff Nippard, The Best & Worst TRICEPS Exercises (Ranked Using Science) @ 10:37videoExpert opinion2024checked by AI
- 4/5 Upright weighted dips load the triceps heavily for lateral and medial heads, suiting their fast-twitch fibers and progressive overload. Jeremy Ethier, The Best Science-Based Triceps Exercises for Each Head (Work Your Weak Points!) @ 5:08videoExpert opinion2018checked by AI
- 4/5 Weighted dips let you lift heavy for the type 2 fibers and are an overall great triceps developer; a coequal alternative to close-grip bench, chosen by whether shoulders or wrists complain. Jeremy Ethier, The Best Science-Based Tricep Workout | ARMS (Part 2/2) @ 2:00videoExpert opinion2017checked by AI
Injury risk lower is better3.0
Moderate; needs attention to form or load. 2 sources.
Progression higher is better4.0
Easy to add small amounts. 1 source.
