Overhand Triceps Dip

Setup

1. 01Adjust the seat so the handles sit near chest height with elbows bent about 90 degrees.
2. 02Grip the handles overhand with palms facing down and back.
3. 03Sit tall against the back pad with feet flat on the floor or footrests.
4. 04Pull the shoulders down away from the ears before the first press.

Execution

1. 01Press the handles down until the elbows reach a full lockout.
2. 02Squeeze the triceps hard at the bottom of the press.
3. 03Bend the elbows to return the handles up under control.
4. 04Stop when the elbows pass 90 degrees and the shoulders stay set.

Checkpoints

• -Shoulders stay down and back; no shrugging as the handles rise.
• -Elbows track back along the ribs, not flared wide.
• -The back stays against the pad through the whole set.
• -Each rep reaches a complete elbow lockout.

Common mistakes

• -Shrugging the shoulders up at the top of the range.
• -Leaning forward off the pad to press with body weight.
• -Cutting the lockout short and losing the triceps squeeze.
• -Setting the seat so low the shoulders strain at the top.