Are Dips Enough for Triceps Reddit

Why Dips Give You 80% of the Size (But 0% of the Shape)

Let's get straight to it, because you've probably seen this debated endlessly. To answer the question 'are dips enough for triceps reddit' – yes, for building the initial mass and strength, but they will only ever develop about 80% of your triceps' total potential. If you're doing hundreds of dips and wondering why your arms still look flat from the back or why that coveted 'horseshoe' shape isn't popping, this is why. You're not doing anything wrong; you're just using an incomplete tool for the job. Dips are fantastic compound exercises. They allow you to overload your triceps with heavy weight, which is non-negotiable for growth. They hammer the lateral head (the outer part of the horseshoe) and the medial head. But there's a huge piece of the puzzle they can't touch.

The frustration you're feeling is real. You see people with massive arms crediting dips, so you do more dips. But your progress stalls, and your elbows might even start to ache. The problem isn't your effort. The problem is that one-third of your tricep, the long head, is being almost completely ignored. This single anatomical fact is the difference between having 'big arms' and having well-developed, three-dimensional triceps that look impressive from any angle.

The “Hidden” Tricep Head Dips Can’t Touch

Your triceps brachii isn't one single muscle; it's a group of three. Understanding this is the key to unlocking your growth. Think of it like a team where one player is doing all the work.

1. Lateral Head: This is the most visible part on the outer side of your arm. It's what people see from the side and what forms the top of the horseshoe. Dips, push-ups, and any pressing motion smash this head. If you do dips, this part of your tricep is getting plenty of work.
2. Medial Head: This lies underneath the other two heads. It's involved in almost all elbow extension, but it's not a major player for visual size.
3. Long Head: This is the game-changer. It is the largest of the three heads and makes up the bulk of the mass on the back of your arm. Here is the secret: unlike the other two heads, the long head attaches *above* the shoulder joint. This means to fully stretch and contract it, your arm must be in an overhead position. Dips, by definition, are performed with your arms down at your sides. This puts the long head in a shortened, weak position where it can't contribute much. Trying to grow your triceps long head with only dips is like trying to grow your hamstrings by only doing leg extensions. You're working the wrong movement pattern entirely. This is not an opinion; it's biomechanics. Until you add an overhead movement, you are leaving a huge amount of growth on the table.

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The 2-Move Workout That Builds Complete Triceps

You don't need 10 different exercises and a 45-minute arm day. You need intensity and the right movements. This protocol combines the heavy pressing of dips with the targeted stretch of an overhead movement. Do this twice a week, for example on Monday and Thursday, to allow for adequate recovery.

Step 1: Master the Foundation (The Perfect Dip)

First, make sure you're doing dips correctly to maximize tricep engagement and minimize shoulder strain. For triceps, you want to stay as upright as possible. Leaning your torso forward shifts the emphasis to your chest. Lower yourself until your elbow is at a 90-degree angle. Going deeper can put unnecessary stress on the shoulder joint. Control the descent for a full 2-3 seconds, then explode up.

• If you can't do 8 bodyweight dips: Use a resistance band looped around the handles and under your knees, or use a dip-assist machine. Your goal is 3 sets of 8-12 reps. Once you can do 12 reps, use a lighter band or less assistance.
• If you can do more than 12 bodyweight dips: It's time to add weight. Bodyweight reps are for endurance, not maximal growth. Get a dip belt and start adding weight plates. Your goal is 3 sets in the 6-10 rep range. A solid intermediate goal is to be able to do dips with 45 lbs attached for 8 reps.

Step 2: Add the Missing Link (Overhead Extension)

This is the movement that targets the long head. You will do this *after* your heavy dips. The weight will feel surprisingly light, and that's the point. The focus here is on the stretch and the squeeze, not ego.

Our top choice is the Seated Overhead Dumbbell Extension. Sit on a bench, hold one dumbbell with both hands in a diamond grip, and lift it overhead. Lower the dumbbell behind your head, keeping your elbows pointed towards the ceiling (don't let them flare out). Feel a deep stretch in the back of your arm. Then, extend forcefully to the top and squeeze your triceps for a second. Perform 3 sets of 10-15 reps. If you don't have dumbbells, a cable overhead extension with a rope attachment works just as well.

Step 3: Your Weekly Triceps Plan

Here is how to structure your training for the best results. You'll train triceps twice per week.

• Workout A (Strength Focus):
• Weighted Dips: 3 sets of 6-10 reps (focus on adding 2.5-5 lbs each week).
• Workout B (Hypertrophy Focus):
• Bodyweight Dips: 2 sets to failure (as many reps as possible with good form).
• Seated Overhead Dumbbell Extensions: 3 sets of 10-15 reps (focus on the stretch and squeeze).

This structure gives you the best of both worlds. Workout A drives strength and mechanical tension with heavy compound work. Workout B creates metabolic stress and directly targets the neglected long head for complete development.

Your Triceps in 30, 60, and 90 Days

Progress isn't instant, but it is predictable if you're consistent. Here’s a realistic timeline for what you should see and feel when following the Dips + Overhead protocol.

• Within 30 Days: The first thing you'll notice is a new kind of soreness on the back of your arms after doing overhead extensions-that's the long head waking up. Your dip strength will start to climb steadily. You might gain a quarter-inch on your arm measurement, mostly from inflammation and initial adaptation, but visual changes will be subtle.
• Within 60 Days: This is where the visual changes begin. The back of your arm will start to look fuller, even when relaxed. When you flex, the separation between the long and lateral heads will become more apparent. Your weighted dip should be at least 10-20 lbs heavier than when you started. Your T-shirts will start to feel tighter in the sleeves.
• Within 90 Days: The difference is now undeniable. The long head has developed enough to give your arm that 'thick' look from all angles. The horseshoe is prominent and deep. You've likely added a solid half-inch or more of lean tissue to your arms. This is the point where other people will start to notice and ask what you're doing.

Warning Sign: If you feel a sharp, pinching pain in the front of your shoulder during dips, stop immediately. This is often caused by letting your shoulders roll forward at the bottom of the rep. Focus on keeping your chest up and pulling your shoulder blades down and back. If the pain persists, your shoulder mobility or stability is not ready for dips. Swap them for the Close-Grip Bench Press and focus on the overhead extensions.

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Frequently Asked Questions

Bench Dips vs. Parallel Bar Dips

Stick to parallel bar dips. Bench dips, where your hands are behind you on a bench, force your shoulder into a highly compromised, internally rotated position. This is a fast track to shoulder impingement for many people. If you don't have parallel bars, a better and safer alternative is the close-grip push-up.

Fixing Shoulder Pain During Dips

Shoulder pain during dips is almost always a form issue. The primary cause is allowing your shoulders to slump and roll forward at the bottom of the movement. Keep your chest high and think about pulling your shoulder blades down. If pain continues, your body is telling you it's not ready. Substitute dips with the close-grip bench press for your compound movement.

The Role of Close-Grip Bench Press

The close-grip bench press is an excellent compound exercise for triceps and a perfect substitute if dips cause you pain. It heavily targets the lateral and medial heads, similar to dips. However, it is still a pressing motion and does not adequately train the long head. If you use it, you must still include an overhead extension movement.

How Often to Train Triceps

Twice per week is the optimal frequency for most natural lifters. This provides enough stimulus for growth while allowing for 48-72 hours of recovery, which is when muscle repair and growth actually happen. Training them more often leads to junk volume and interferes with recovery, slowing your progress.

Adding More Isolation Exercises

For 95% of people, one heavy compound press (dips or close-grip bench) and one overhead extension movement is all you will ever need for maximal triceps growth. Adding three or four other exercises like kickbacks and single-arm pushdowns is redundant. It adds fatigue with very little benefit. Master these two movements and focus on getting stronger at them.