What Muscle Groups Are Used For Tricep Dips?

The triceps dip is a multi-joint exercise that works not only your triceps, but also your pectoralis major and anterior deltoid. A traditional triceps dip is performed on a set of parallel bars, which you hold onto and use to support your body. You lower your body by bending the elbows, and straighten the arms back up for one complete repetition. They can also be performed on a weight bench or on an assisted dip/pullup machine.

Triceps Brachii

The triceps brachii lies along the back of your upper arm. There are three heads to the muscle: long, lateral and medial. The long head crosses the shoulder and elbow joint, originating on the scapula and inserting on the ulna. The lateral and medial heads originate on the humerus, crossing only the elbow to insert on the ulna. The primary motion of the triceps is elbow extension, but it also aids in shoulder extension.

Pectoralis Major

The pecs are a large fan shaped muscle that lie on the front of your body. Pectoralis major originates on the sternum, ribs and clavicle. It is one of the largest muscles in your body. It then inserts on the humerus. The pecs work to flex, abduct and rotate the humerus, while also transverse adducting and flexing the arm. In a triceps dip, they aid you as you push up and straighten your elbows and shoulders.

Anterior Deltoid

The anterior deltoid lies along the front of your shoulder. It originates on the clavicle. It then angles down to insert on the humerus. The movements of the anterior portion of the deltoid include flexion, abduction, internal rotation and transverse flexion. In a triceps dip, the anterior deltoid aids in lowering your body as well as pushing up from the lowered position.

Training Recommendations

Perform triceps dips as part of your exercise program two or three times per week on nonconsecutive days. Start with one set of eight to 12 repetitions to see changes in muscular fitness. You can work up to three sets over time. Start doing dips on an exercise bench or using an assisted dip if your own body weight is too much to start. Progress gradually to doing dips with your body weight.