Triceps Dip on High Parallel Bars

Description

How to Do Triceps Dip on High Parallel Bars

1. 1
   Setup

   Stand between the parallel bars and grip them with an overhand grip, hands slightly wider than shoulder-width apart.

2. 2
   Setup

   Lift your feet off the ground, supporting your entire body weight with straight arms, shoulders depressed, and chest up.

3. 3

   Inhale as you slowly lower your body by bending your elbows, keeping them tucked close to your torso, until your shoulders are slightly below your elbows.

4. 4

   Exhale as you push through your palms and extend your elbows to return to the starting position, fully straightening your arms without locking the joints.

5. 5

   Maintain a slight forward lean from the torso throughout the movement to emphasize the triceps and keep your core engaged for stability.

Tips

• Focus on a controlled eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize muscle engagement and minimize injury risk.
• Keep your elbows tucked close to your body to primarily target the triceps and reduce stress on the shoulder joint.
• Achieve a full range of motion by lowering until your shoulders are below your elbows, then fully extending your arms at the top without hyperextending.
• Depress your shoulders (push them away from your ears) and keep your chest up to maintain proper posture and activate the correct muscles.

Common Mistakes

• ×Flaring elbows out to the sides reduces triceps activation and can strain the shoulders; actively tuck your elbows close to your torso throughout the dip.
• ×Performing partial reps without full extension or depth limits muscle development; ensure you lower until shoulders are below elbows and fully extend your arms at the top.
• ×Shrugging your shoulders up towards your ears places undue stress on the neck and shoulders; keep your shoulders depressed and stable away from your ears.