Tricep Dip
Start
PeakHover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
TricepsPrimary · 100%
ChestSecondary · 40%
ShouldersTertiary · 30%
Equipment
Dip Bars / Station
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~54h for the primary movers
Triceps~54h
Chest~72h
Shoulders~54h
Programming notes
Tricep Dip is driven by the triceps, with chest and shoulders assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Pull-up, whose primary movers don't overlap with anything this exercise works.