If you’ve ever tried to carve out defined arms, chances are you’ve done tricep dips at some point. They’re simple, need zero fancy equipment, and hit the back of your arms like nothing else. But here’s the twist — a lot of people mess up dips without even realizing it. What looks easy can quietly wreck your shoulders, limit your gains, and make you wonder why your triceps still look the same after weeks of grinding.
Let’s fix that. I’m breaking down 10 common tricep dips mistakes that could be killing your progress and messing with your joints. By the end of this, you’ll know exactly what not to do next time you dip down.
1. Going Too Low
This is hands-down the biggest sin in dips. Some people dip so deep that their shoulders scream for help. Going too low puts massive stress on your shoulder joints. Ideally, lower until your upper arms are parallel to the ground. That’s it. Dropping lower might feel like you’re getting more work in, but really, you’re just begging for shoulder pain.
2. Flaring Out Your Elbows
When you dip, your elbows shouldn’t shoot out wide like chicken wings. Flaring elbows shift tension away from your triceps and overload your shoulders. Instead, keep your elbows tucked closer to your torso. Think about your elbows pointing behind you, not out to the sides.
3. Shoulders Hunched Forward
A lot of folks round their shoulders forward when dipping, which is a fast track to bad posture and shoulder injuries. Keep your chest up, shoulders pulled back and down. This helps engage the triceps and keeps the stress off your rotator cuff.
4. Using Momentum
Tricep dips are not meant to be a bouncy carnival ride. If you’re bouncing up and down just to crank out more reps, you’re missing the point. Use slow, controlled motion. Feel the muscle work on the way down and push back up with purpose. Cheating with momentum cheats your muscles too.
5. Bad Hand Placement
Where you place your hands matters. Hands too far apart bring your shoulders into a risky position and reduce tricep tension. Hands too close can feel awkward and mess with your wrists. Place your hands just slightly wider than your hips and keep your fingers pointing forward. Keep your grip firm but relaxed.
6. Half Reps
Doing dips halfway might feel easy, but your triceps don’t get the full benefit. Lower until those elbows hit about 90 degrees, then push all the way back up until your arms are almost locked out at the top. Anything less is just wasting effort and time.
7. Letting Your Hips Drop
If your hips sag toward the floor, you’re putting more stress on your shoulders and less on your triceps. Keep your body tight and hips lifted. Imagine a straight line from your shoulders to your butt. Squeeze your core and glutes to hold that position.
8. Not Engaging the Core
You’d be surprised how much your core works during dips. If you’re loose through your midsection, you’ll wobble, tilt forward, or arch weirdly. Keep your core braced like someone’s about to poke you in the belly. A strong core keeps your body stable and your form sharp.
9. Doing Dips Too Soon
A harsh truth: dips aren’t for everyone right away. If your shoulders aren’t strong enough, or you lack control, you’re risking more harm than good. If you can’t do a clean push-up yet, work on that first. Build shoulder stability and tricep strength with other moves like close-grip push-ups or bench dips before jumping into full dips on parallel bars.
10. Ignoring Pain Signals
A little muscle burn is normal, but sharp pain is not. A lot of people push through shoulder pain thinking they just need to tough it out. Don’t do that. If dips always hurt your shoulders, check your form or switch to a safer alternative. There’s no badge of honor for wrecked rotator cuffs.
How to Do Tricep Dips the Right Way
Let’s wrap it up with the right way to do dips so you don’t sabotage your own hard work.
Bench Dips (Beginner)
Sit on the edge of a sturdy bench or chair. Hands next to your hips, fingers forward. Slide your butt off the edge and walk your feet out a bit. Lower yourself slowly until your elbows hit about 90 degrees, then press back up. Keep your back close to the bench — don’t drift away.
Parallel Bar Dips (Advanced)
Grab the bars and support your weight with arms straight. Cross your ankles behind you. Lean forward slightly for chest dips or stay more upright to hit the triceps harder. Lower down until your upper arms are parallel to the ground. Press back up without locking out your elbows aggressively.
Extra Tips for Safer Dips
- Warm up your shoulders: Do some shoulder rotations, band pull-aparts, or light push-ups before dipping.
- Don’t rush reps: Quality over quantity. Slow dips burn more and build more.
- Add progression slowly: If bodyweight dips get easy, add a dip belt or hold a dumbbell between your legs.
- Listen to your joints: If something feels off, back off and reassess.
The Bottom Line
Tricep dips can transform your arms, but only if you do them right. Fix these 10 mistakes and you’ll see better gains, stronger arms, and fewer aches and pains. Keep it simple: good form, slow reps, and an honest listen to your body. Your triceps will thank you — and so will your shoulders.
Next time you’re about to knock out a set of dips, run through this list in your head. Stay tight, stay smart, and enjoy the burn where it’s supposed to be — on the back of those arms. Happy dipping!
