Weighted Triceps Dip on High Parallel Bars

Master the weighted triceps dip on high parallel bars to build incredible upper body strength. Add resistance for advanced triceps development.

AdvancedUpper Arms Weighted

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Weighted Triceps Dip on High Parallel Bars

Compound

Weighted Tricep Dips

Upper Arms · Triceps Brachii · Weighted

Advanced

Description

A weighted triceps dip is a bodyweight exercise for triceps involving the use of additional weights. The exercise is performed on high parallel bars.

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How to do Weighted Triceps Dip on High Parallel Bars

01
Setup
Secure a dip belt around your waist and attach the desired weight plate, ensuring it hangs freely between your legs.
02
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.
03
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.
04
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.
05
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.

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Questions

Is Weighted Triceps Dip on High Parallel Bars good for beginners?

Weighted Triceps Dip on High Parallel Bars is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Weighted Triceps Dip on High Parallel Bars?

You need Weighted to perform Weighted Triceps Dip on High Parallel Bars. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Weighted Triceps Dip on High Parallel Bars?

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.

What are common mistakes when doing Weighted Triceps Dip on High Parallel Bars?

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.