Weighted Triceps Dip on High Parallel Bars

Description

How to Do Weighted Triceps Dip on High Parallel Bars

1. 1
   Setup

   Secure a dip belt around your waist and attach the desired weight plate, ensuring it hangs freely between your legs.

2. 2
   Setup

   Grip the parallel bars with a neutral grip, slightly wider than shoulder-width, and push up to fully extend your arms, locking out your elbows.

3. 3
   Setup

   Ensure your feet are off the floor, your torso is upright, and your shoulders are pulled down and back to create a stable starting position.

4. 4

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

5. 5

   Exhale as you powerfully push back up through your palms, extending your elbows to return to the starting position, focusing on contracting your triceps.

Tips

• To maximize triceps engagement, keep your torso as upright as possible throughout the movement and minimize any forward lean.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to increase time under tension and stimulate greater muscle growth.
• Ensure your shoulders remain depressed and retracted to protect them and maintain stability, preventing shrugging during the dip.
• Initiate the movement by bending at the elbows, not by collapsing at the shoulders, to properly target the triceps.

Common Mistakes

• ×Flaring elbows out excessively places undue stress on the shoulder joints; keep your elbows tucked close to your body to target the triceps safely.
• ×Not achieving full range of motion reduces muscle activation; lower until your shoulders are below your elbows while maintaining control.
• ×Using momentum to push up reduces triceps work; perform each repetition with strict control, initiating the push with your triceps.