Dips - Triceps Version

Also called triceps dips, bar dips and parallel bar dips.

Works

Triceps, plus chest and shoulders

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.

1. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
2. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
3. Repeat the movement for the prescribed amount of repetitions.

Cues

• Body upright, elbows close.
• Lower until the upper arms are parallel.
• Press up to lockout.
• Shoulders down, no shrug.

Common mistakes

• Shoulders rolling forward.
• Half reps.
• Elbows flaring.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a sore elbow. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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