Triceps Dip

Setup

1. 01Grip parallel bars and press up to straight arms.
2. 02Keep the torso as upright as possible.
3. 03Cross or bend the legs behind the body.
4. 04Set the shoulders down away from the ears.

Execution

1. 01Bend the elbows to lower the body under control.
2. 02Descend until the upper arms reach parallel.
3. 03Press back up to full elbow lockout.
4. 04Stay upright throughout to keep the triceps loaded.

Checkpoints

• -The torso stays vertical to bias the triceps.
• -The elbows track back, not flared wide.
• -The shoulders stay depressed, not shrugged.
• -Each rep finishes at a complete lockout.

Common mistakes

• -Leaning far forward, which shifts load to the chest.
• -Dropping too deep and straining the shoulders.
• -Cutting the lockout short at the top.
• -Kipping the legs to bounce out of the bottom.