Weighted Triceps Dip on High Parallel Bars

Setup

1. 01Load weight on a dip belt and step to bars tall enough that straight legs clear the floor.
2. 02Jump or step to a locked-out support with wrists stacked under the shoulders.
3. 03Keep the legs straight and together, pointing down.
4. 04Set a vertical torso and pack the shoulders before descending.

Execution

1. 01Bend the elbows and lower with the torso staying upright.
2. 02Keep the elbows tracking backward, close to the body.
3. 03Stop when the shoulders approach elbow level.
4. 04Press straight back up to full lockout without kipping.

Checkpoints

• -Legs hang straight with no kicking or swinging.
• -Torso stays vertical through the whole rep.
• -The belt chain hangs plumb, confirming a clean vertical path.
• -Lockout is reached without shrugging the shoulders.

Common mistakes

• -Swinging the legs to generate momentum out of the bottom.
• -Leaning forward and turning the dip chest-dominant.
• -Half-repping the lockout under heavy loads.
• -Dropping into the bottom instead of lowering under control.