Weighted Triceps Dip

Triceps Tier A for Triceps Dip Station Compound Push

Try it now

3sets

8-12reps

90srest

~6.1kcal/min

Chest Shoulders

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inBack of arms

Lower chest and back of the arms — lean forward for more chest, stay upright for more triceps.

Key cue (the coach says it during the set)“Shoulders down, lower until the elbows reach 90.”

Tempo · Down 2 s · up 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in ShouldersGoing too deep with the shoulders rolling forward. Stop at a 90° elbow bend and keep the chest open.
Feel it in Neck / upper trapsShrugging toward the ears. Push the shoulders down before every rep.
Feel it in ElbowsElbows flaring and snapping into lockout. Keep them close to the body and finish smoothly.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Hang a plate or dumbbell from a dip belt and add load in small steps.
Add load only once you can complete every rep with perfect form.
Think about pushing the bars down toward the floor rather than pushing your body up.
Keep your chest proud and shoulders down to protect the front of your shoulders.