Self-assisted Triceps Dip
The Self-assisted Triceps Dip primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Trapezius (Lower). It is a band compound exercise at beginner difficulty.
The Self-assisted Triceps Dip is a beginner compound exercise performed with band, following a horizontal push movement pattern. It primarily targets the Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids. This is a bilateral pushing movement, meaning both sides work together to generate force.
A band compound push exercise targeting the Triceps (Long Head).
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids |
Muscles Worked
The Triceps (Long Head) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, and Rhomboids act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Trapezius (Lower) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Trapezius (Lower) (back)
How to Perform
Preparation
- Stand on bench or elevation between parallel bars.
- Mountshoulder width dip bar, arms straight with shoulders above hands.
- Bend knees and place toes on bench or elevation behind and below body.
Execution
- Lower body by bending arms back.
- If necessary, use minimal assistance of lower body to control descent, allowing knees to bend, keeping toes in contact with bench or elevation.
- When slight stretch is felt in chest or shoulders push body up until arms are straight.
- Repeat with minimal assistance from legs.
Comments
- If lower body is used for assistance,Quadricepsare utilized.
- Hips are kept straighter and body more upright, as compared toAssisted Chest Dip.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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