Triceps Dips — Muscles Worked & RPE Load Guide
Triceps Dips targets Triceps Brachii, Chest as primary movers (1.0× set credit) alongside Shoulders (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Triceps Brachii | Primary (1.0× set) | 45% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
| Chest (Pectoralis Major) | Primary (1.0× set) | 35% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Shoulders (Deltoids) | Secondary (0.5× set) | 20% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
Normative Strength Standards for Triceps Dips (1RM by Bodyweight)
Weights shown for bodyweight-counted movements represent added external belt load (kg) on top of bodyweight, inverted directly from Wilks reference coefficients.
| Sex & Bodyweight | Novice (45) | Intermediate (60) | Proficient (75) | Advanced (87.5) | Exceptional (100) |
|---|---|---|---|---|---|
| Men · 60 kg | 4.0 kg | 25.0 kg | 46.5 kg | 64.0 kg | 82.0 kg |
| Men · 70 kg | 2.5 kg | 27.0 kg | 51.0 kg | 71.5 kg | 91.5 kg |
| Men · 80 kg | 0.0 kg | 26.5 kg | 53.0 kg | 75.0 kg | 97.5 kg |
| Men · 90 kg | -4.5 kg | 24.0 kg | 52.0 kg | 76.0 kg | 99.5 kg |
| Men · 100 kg | -10.5 kg | 19.5 kg | 49.0 kg | 74.0 kg | 99.0 kg |
| Women · 50 kg | -7.5 kg | 6.5 kg | 20.5 kg | 32.5 kg | 44.0 kg |
| Women · 60 kg | -11.0 kg | 5.0 kg | 21.5 kg | 35.0 kg | 48.5 kg |
| Women · 70 kg | -15.0 kg | 3.0 kg | 21.5 kg | 36.5 kg | 51.5 kg |
| Women · 80 kg | -20.5 kg | -0.5 kg | 19.0 kg | 35.5 kg | 52.5 kg |
Triceps Dips Worked Wathan RPE Prescription Table (kg)
Weighted bodyweight movement: worked kg values reflect Total System Load (Bodyweight + Added Belt Weight) for a 80 kg Proficient athlete benchmark (133.0 kg system 1RM). Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (87%) | 0 kg (87%) | 0 kg (85%) | 0 kg (83%) |
| 5 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (81%) | 0 kg (79%) | 0 kg (77%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (74%) | 0 kg (74%) | 0 kg (72%) |
| 10 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (70%) | 0 kg (70%) | 0 kg (68%) |
| 12 reps | 0 kg (70%) | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Triceps Dips volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. | Signorile (2002) · Journal of strength and conditioning research | PubMed 12423182 ↗ |
| The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns. | Stronska (2022) · Sports biomechanics | PubMed 32460639 ↗ |
| Influence of bench angle on upper extremity muscular activation during bench press exercise. | Lauver (2016) · European journal of sport science | PubMed 25799093 ↗ |