Close-Grip Dips
Close-Grip Dips are a compound bodyweight exercise performed on parallel bars that primarily target the triceps while engaging the chest and shoulders. By maintaining an upright torso and keeping the elbows tucked tight to the body, this variation shifts the focus from the pectorals to the back of the arms for maximum tricep development.
Since dips place significant load on the shoulder joints and elbows, the AI analyzes your recovery data and daily HRV to ensure you are physically ready for this high-intensity compound movement. By tracking your RPE and rep performance over time, the app determines if you should add weighted resistance or focus on volume to drive hypertrophy without overtraining. If you historically report shoulder discomfort with vertical pressing, the system can instantly suggest safer biomechanical alternatives like close-grip presses to maintain training volume without aggravating the joint.
Form Cues
- Keep your torso as upright as possible throughout the movement
- Tuck your elbows tightly against your sides
- Lower yourself until your upper arms are parallel to the floor
- Push forcefully through your palms to return to the top
- Squeeze your triceps hard at the top of the movement
- Don't lean your chest forward
- Don't allow your elbows to flare outward
- Don't shrug your shoulders up toward your ears
- Don't use momentum or swing your legs
- Don't drop too deep beyond your shoulder mobility limits
Common Mistakes
- Flaring elbows out sideways
- Leaning too far forward
- Performing partial reps
- Shrugging shoulders near ears
- Swinging legs for momentum
Muscles Worked
This vertical pressing movement primarily isolates the lateral and medial heads of the triceps by restricting elbow flare and maintaining a vertical torso angle. While the lower pectorals and anterior deltoids act as secondary movers to assist stability, the close-grip position ensures the majority of the load is driven by the triceps.
Primary
Secondary
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