Parallel Bar Dip

Also called tricep dip and upright dip.

Works

Triceps, plus chest and shoulders

Equipment

Other kit

Level

Beginner

Type

Compound

How to do it

Setup. Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.

1. Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
2. Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
3. Repeat for the desired number of repetitions.

Cues

• Stay upright for triceps.
• Elbows back, upper arm to parallel.
• Lock out, don't shrug.

Common mistakes

• Going too deep.
• Flaring the elbows.

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. Pain that's sharp or gets worse set to set means stop.