Negative Dip

Also known as: Eccentric Dip, Dip Negative, Negative Dips

Negative Dip is a compound strength exercise using body only that trains the triceps.

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Primary muscles: Triceps

Secondary muscles: Chest, Front Delts, Shoulders

How to do it

1. Jump or step up to the top of a dip with your arms locked out on parallel bars.
2. Lean slightly forward and lower yourself as slowly as you can, aiming for three to five seconds.
3. Stop when your shoulders reach about elbow height or just below.
4. Put your feet down and climb back to the top position for the next rep.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Negative Dip from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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