How to Do Dips Correctly As a Woman to Target Triceps Not Chest

The 1-Inch Mistake That Turns Tricep Dips Into Chest Dips

To learn how to do dips correctly as a woman to target triceps not chest, you must keep your torso perfectly upright and stop when your upper arms are parallel to the floor-going just one inch deeper shifts the load to your chest and shoulders. You're likely doing dips now and feeling them everywhere but your triceps. Your shoulders might ache, and your chest gets sore the next day, but your arms don't feel like they did any work. This is incredibly frustrating and it's the #1 reason women give up on one of the best tricep-building exercises available.

The problem isn't your strength; it's your geometry. The dip is two exercises in one, controlled by your torso angle. A forward lean of just 15-20 degrees turns the movement into a chest-dominant press. To isolate the triceps, your body must remain as vertical as possible, like you're sliding your back down an imaginary wall. The second mistake is depth. You've probably seen men in the gym go as deep as possible, with their shoulders nearly touching their hands. This extreme range of motion puts immense stress on the shoulder joint and forces the chest to take over. For triceps, the effective range of motion ends when your elbow hits a 90-degree angle. Any lower provides zero extra benefit for your triceps and dramatically increases your risk of a shoulder injury. The goal isn't to go as low as you can; it's to go as low as you should.

Your Body's Blueprint: Why Leaning Forward Hijacks Your Triceps

Understanding why a small change in posture completely changes the exercise comes down to simple physics. Your triceps' primary job is to extend your elbow. Think of straightening your arm from a bent position. When you perform a dip with a perfectly upright torso, your elbows are the main joint moving through their range of motion. Your body moves straight up and down. This forces the three heads of the triceps to do almost 100% of the work to lift your bodyweight.

Now, picture what happens when you lean your torso forward. Your body is no longer moving just vertically; it's also moving horizontally. This forward lean changes the angle of your upper arm (humerus) relative to your torso. This new angle is very similar to the angle of a decline bench press. Your chest muscles (pectorals) are designed for this exact motion: pushing down and away from your body. The moment you lean, your brain instinctively recruits the bigger, stronger chest muscles to help with the lift, effectively stealing the work from your triceps. The most common mistake is letting the shoulders roll forward at the bottom of the movement. This is a tell-tale sign that you've gone too deep and your chest has taken over. To keep the tension on your triceps, you must keep your shoulders pulled back and down throughout the entire repetition. It feels less heroic than a super-deep dip, but it's twice as effective for building your arms.

You know the rule now: stay upright and stop at 90 degrees. But in the middle of a tough set, when fatigue kicks in, can you feel the exact moment your torso starts to lean? Can you prove your eighth rep had the same perfect form as your first? If you don't have the data, you're not training for triceps; you're just hoping for them.

Stop guessing. Start getting stronger.

Track your form and reps. Watch your triceps grow week by week.

The 4-Level Protocol: From Zero Dips to Full Bodyweight

Most people who want to do dips make the mistake of jumping straight to the parallel bars, failing, and quitting. The key is to build the required strength progressively. This 4-level plan will take you from wherever you are now to performing multiple full bodyweight dips with perfect, tricep-focused form. For each level, aim for 3 sets, resting 60-90 seconds between sets. Once you can hit the top of the rep range for all 3 sets, you're ready to move to the next level.

Level 1: The Foundation (Goal: 3 Sets of 15 Reps)

This is for the absolute beginner who cannot support their bodyweight. You'll use a stable bench or chair.

• Setup: Sit on the edge of a bench with your hands placed on either side of your hips, fingers pointing forward. Walk your feet out until your butt is just off the bench and your legs are bent at a 90-degree angle.
• Execution: Lower your body by bending your elbows until they reach a 90-degree angle. Your back should stay very close to the bench. Push back up through your palms to the starting position. Do not let your shoulders roll forward.
• Focus: Master the 90-degree elbow bend. Feel the contraction in your triceps at the top.

Level 2: Increasing the Load (Goal: 3 Sets of 12 Reps)

Once Level 1 is manageable, you'll increase the difficulty by straightening your legs.

• Setup: Same as Level 1, but this time, your legs are straight out in front of you with your heels on the floor. This forces your triceps to lift a greater percentage of your bodyweight.
• Execution: Lower your body until your elbows are at 90 degrees. Keep your core tight and your torso upright. Push forcefully back to the start.
• Focus: Control the descent. It should take about 2 seconds to go down.

Level 3: The Assisted Dip (Goal: 3 Sets of 8 Reps)

Now you'll move to a dip station, either with an assistance machine or using resistance bands. The assisted dip machine is ideal.

• Setup: Set the assistance weight to about 50% of your bodyweight. For a 140-pound woman, start with 70 pounds of assistance. Grip the parallel bars with a neutral grip (palms facing each other).
• Execution: Start at the top with arms locked out. Lower yourself under control until your upper arms are parallel to the ground (90-degree elbow bend). Explode back up.
• Progression: Each week, reduce the assistance weight by 5-10 pounds. This makes your muscles work harder.

Level 4: The Full Bodyweight Tricep Dip (Goal: 3 Sets of 5+ Reps)

This is the final goal. You're now strong enough to lift your own bodyweight.

• Setup: Grip the parallel bars. Jump or step up to the starting position with arms fully extended and locked.
• Execution: Keep your chest up and your torso perfectly vertical. Lower yourself until your elbows hit 90 degrees. Do not go deeper. Push through your palms and squeeze your triceps to return to the top.
• Focus: Perfect form is everything. One perfect rep is better than five sloppy, chest-dominant reps.

What Your Dips Will Look and Feel Like in 60 Days

Progress isn't always linear, but if you follow the protocol, you will see measurable results. Here is a realistic timeline for what to expect as you master the tricep dip.

Week 1-2: The Awkward Phase

Your first few sessions will feel strange. If you're starting at Level 1, your main focus is just learning the movement pattern. Your triceps will likely be very sore 48 hours after your first workout. This is normal. Don't be discouraged if you can only manage 5-8 reps per set. The goal here is consistency and form, not high volume. You might feel a little wrist discomfort; ensure your hands are positioned correctly and you're pushing through the heel of your palm.

Month 1 (Weeks 3-4): The Connection

By now, you should be comfortably hitting your rep targets at Level 1 and preparing to move to Level 2, or you're already there. The initial soreness will have subsided, and you'll start to feel a strong mind-muscle connection. When you push up, you can actively think about squeezing your triceps. This is a huge milestone. You'll feel stronger, and the movement will feel more natural.

Month 2 (Weeks 5-8): Visible Progress

This is where the magic happens. If you've been consistent, you'll be working solidly in Level 2 or starting Level 3 on the assisted machine. You'll be measurably stronger. For example, you might have gone from needing 70 pounds of assistance to only 40 pounds. By the end of month two, you might even achieve your first unassisted bodyweight rep. This is also when you might start to notice a change in the mirror-more definition and shape in the back of your arms.

Warning Sign: If at any point you feel a sharp, pinching pain in the front of your shoulder, stop. This is a clear signal that you are either going too deep or letting your shoulders roll forward. Go back a level, reduce the range of motion, and perfect your form.

That's the plan. Four levels, each with specific rep and set goals. You'll need to track your performance every session to know exactly when to progress from Level 1 to 2, or how much assistance to remove at Level 3. Trying to remember if you did 10 reps last week or 12 is how you stay stuck. The people who succeed don't have better memories; they have a better system.

Your progress. Tracked and proven.

Every dip logged. Proof you're getting stronger every week.

Frequently Asked Questions

My Shoulders Hurt During Dips

This is almost always caused by two errors: going too deep or letting your shoulders roll forward. Stop the movement when your upper arms are parallel to the floor (a 90-degree elbow bend). Anything lower puts stress on the shoulder joint. Keep your chest up and shoulders pulled back.

Bench Dips vs. Parallel Bar Dips

Bench dips are a regression used to build foundational strength. They are a great starting point but place the shoulder in a less stable position. Parallel bar dips are the superior exercise for building strength and muscle once you are strong enough, as they allow for a more natural and safer movement pattern.

How Often Should I Train Dips

For most women looking to build tricep strength and size, performing dips 1-2 times per week is optimal. Your muscles need time to recover and grow. Training them on non-consecutive days, for example, Monday and Thursday, allows for at least 48-72 hours of recovery.

What If I Don't Have Access to a Dip Station

If you don't have a dip station or assisted machine, you can continue progressing with bench dips. Once you master Level 2 (feet on another bench), you can add weight by placing a dumbbell or weight plate in your lap to continue challenging your triceps.

How to Make Dips Harder

Once you can comfortably perform 3 sets of 10-12 bodyweight dips with perfect form, you can add resistance. Use a dip belt to hang a weight plate or hold a dumbbell between your ankles. Start light, with just 5-10 pounds, and increase the weight slowly over time.