What should I feel during Tricep-leaning dip?

Triceps drive the lockout; minimal forward lean keeps chest off the load.

What are common mistakes with Tricep-leaning dip?

Leaning forward — shifts load to the chest; Partial range — not reaching full lockout; Elbows flaring out instead of tracking back

Tricep-leaning dip

Keep torso upright on parallel bars, elbows track behind you as you lower.

family=tricep leaning dippattern=elbow extensionforce=pushmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

tricepsPRIME

chest lower68

front delts56

Primary: triceps
Supporting: chest lower, front delts

Mechanics

Pattern: elbow extension
Equipment: bodyweight
Geometry: Variable Range
Target feel: Triceps drive the lockout; minimal forward lean keeps chest off the load.
Progression: Add a weight belt or dip belt.
Regression: Bench dip with feet flat and partial range.

Watch for

Leaning forward — shifts load to the chest
Partial range — not reaching full lockout
Elbows flaring out instead of tracking back

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 36 triceps exercises in the Atlas

Progression ladder

Beginner / regression: Bench dip with feet flat and partial range.
Standard: Tricep-leaning dip
Advanced / progression: Add a weight belt or dip belt.

Atlas metrics

Movement pattern: elbow extension
Primary target: triceps
Supporting muscles: chest lower, front delts
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 2 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

Try these tools

Range of Motion Reference

FAQ

How do I set up Tricep-leaning dip?: Keep torso upright on parallel bars, elbows track behind you as you lower.
What should I feel during Tricep-leaning dip?: Triceps drive the lockout; minimal forward lean keeps chest off the load.
What are common mistakes with Tricep-leaning dip?: Leaning forward — shifts load to the chest; Partial range — not reaching full lockout; Elbows flaring out instead of tracking back
How do I progress Tricep-leaning dip?: Add a weight belt or dip belt.
What can I do instead of Tricep-leaning dip?: Bench dip, Diamond push-up

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: tricep leaning dip
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Bench dip

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Tricep-leaning dip -> Bench dip
curated substitution in the Atlas
same target muscle: triceps

Train Tricep-leaning dip in Gym Mode → Browse the public Atlas →