Dips (Tricep)

How to Perform

1. Grip parallel bars and lift yourself up with arms fully extended
2. Keep your torso upright and elbows close to your sides
3. Lower until your elbows reach about 90 degrees
4. Press back up to full lockout, squeezing your triceps at the top

Tips

• Stay upright — this is the most important cue; leaning forward shifts the work to your chest instead of triceps
• No parallel bars? Bench dips (hands on a bench behind you) or diamond push-ups are bodyweight alternatives
• Use a 2-3 second descent and a controlled press — dropping fast puts excess stress on your shoulder joints
• Going too deep is the most common mistake — stop at 90 degrees to protect your shoulders while keeping tension on the triceps
• Feel the triceps stretch at the bottom and squeeze them hard at the top to full lockout — you should feel a strong contraction on the back of your arms

Essential Equipment

Equipment	Why You Need It	Our Pick	Review
Dip Belt	Add weight plates for progressive overload beyond bodyweight	Gymreapers Dip Belt	Read Review