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Triceps Dips on Parallel Bars
Learn how to do triceps dips on parallel
bars.
This bodyweight exercise requires a lot of triceps strength, becasue
you have to lift your entire weight with your triceps only. Beginners are recommended to start off with normal dips, bench dips
or a dip machine where they can adjust the weight.
Find more triceps exercises at weight training main.
Technical description: Triceps Dips on Parallel Bars
- Push yourself up on parallel bars, so that your elbows are fully extended and exhale at the same time.
Press you shoulders slightly down and extend the entire body. ( also knees and ankles )
Look straight forward and don't hollow your back.
You will probably think that the exteneded posture is because this site is also about artistic gymnastics,
but the straight body is also important for those who are only interested in bodybuilding.
Many weight lifters bend the knees and arch the back when they do triceps dips.
In fact most instructors and websites will teach you to do triceps dips with bent knees and crossed feet.
But in my opinion everybody should keep the entire body straight,
so that there is no chance you can create momentum by swinging the lower body.
However, you can bend your legs if you are too tall for the dip bars.
- Keep your arms parallel and lower yourself until your upper arms are horizontal and your shoulders are stretched slightly.
The elbows have to move backwards and not open up sideways.
Move slowly and concentrated, inhale as you move down and keep your body totally straight.
Don't create momentum, don´t lean over.
Normal triceps dips are lowered until the upper arms are horizontal,
but some athletes like to lower themselves until the chest is at bar height.
A rough rule of thumb is that you should stop before your shoulders feel uncomfortable.
Some people can´t do this exercise at all, because their shoulders hurt from the very first moment.
- Then push youself back up and exhale slowly.
Make sure you arms stay parallel and your elbows stay close to your waist.
Squeeze your triceps and press you shoulders down a little.
The up motion can be slightly faster than the down motion.
If you feel like bodyweight triceps dips are too light for you,
you can use a weight lifting belt and attach weights to it.
If you can`t even do 3 dips at the beginning, I recommend you do
bench dips first or use a dip machine where you can adjust the
weight.
Trainer advice: Triceps Dips on Parallel Bars
- Keep your arms parallel and make sure your elbows stay close to your waist when you lower yourself.
- Don't swing your lower body, don´t create momentum.
- Stop if your shoulders feel uncomfortable.
- Only bend your knees if you are too tall for the dip bars.
- Stretch your triceps between sets.
- If you feel like bodyweight triceps dips are too light for you, you can use a weight lifting belt and attach weights to it.
- If you can`t even do 3 dips at the beginning,
I recommend you do bench dips first or use a dip machine where you
can adjust the weight.
Related Instructions: Triceps Dips on Parallel Bars
Videos: Triceps Dips on Parallel Bars
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