Alan Ritchson Swears By Tricep Dips for Transforming His Physique

Reacher star Alan Ritchson is known for his shredded physique, crediting weightlifting and diet for helping him bulk up for the role. But before hitting the weights, he rarely stepped foot in a gym, relying on bodyweight exercises—especially triceps dips—for a good muscle pump.

For Reacher, Ritchson packed on 30 extra pounds to embody the towering action hero. But fitness has always been a priority, with five bodyweight exercises forming the foundation of his routine for decades.

As he told Men’s Health, those staples include dips, pullups, pushups, sit-ups, and sprints.

“I’ve done, I don’t know, a billion dips in my day. It’s one of my primary exercises, and I do them almost every workout, so I’ll start or finish off with some dips. I just love what they can do for a physique,” he said.

Dips are one of the most effective bodyweight exercises for building upper-body strength. They primarily target the triceps but also engage the chest, shoulders, and core, making them a powerful addition to any routine.

The compound movement also promotes muscle endurance and stability. Plus, since they require minimal equipment (just parallel bars or a sturdy surface), they’re easy to crank out anywhere.

On the Thomas DeLauer Podcast, Ritchson revealed that his longtime bodyweight routine has been key to building muscle definition and size. The catch? He performs these exercises at a high volume—often cranking out around 100 dips per session.

“You get huge pumps, and eventually, those pumps become your reality. So, that’s something I return to seasonally,” he said.

Related: The 5-Day Workout Split Alan Ritchson Used to Pack on 30 Pounds for ‘Reacher’