In this lesson, you will learn how to do triceps dips on parallel bars. This bodyweight exercise requires significant triceps strength because you must lift your entire body weight. If the first repetitions seem too difficult, start with normal triceps dips, bench dips, or use a dip machine where you can adjust the weight. Find more triceps exercises at the weight training main page.
Execution
Push yourself up on the parallel bars until your elbows are fully extended, and exhale at the same time. Press your shoulders slightly down and keep your entire body extended (including knees and ankles). Look straight ahead and avoid hollowing your back.
You might think the extended posture is recommended because this site covers artistic gymnastics, but maintaining a straight posture is also important for bodybuilding. Many people bend their knees and arch their back when doing triceps dips. In fact, most instructors and websites teach triceps dips with bent knees and crossed feet. However, in my opinion, everyone should keep their entire body straight to avoid generating momentum with the legs. You can bend your legs only if you are too tall for the dip bars.
Keep your arms parallel and lower yourself until your upper arms are parallel to the floor and you feel a slight stretch in your shoulders. Your elbows should move backward and not flare out to the sides. Move slowly and with focus; inhale as you lower yourself and keep your body straight. Don’t create momentum or lean forward. The lowest position of a proper triceps dip should be when your upper arms are parallel to the floor, but some people go much deeper. A good rule of thumb is to stop before your shoulders feel uncomfortable. Some people cannot do this exercise at all because their shoulders hurt from the start.
Then push yourself back up and exhale slowly. Make sure your arms remain parallel and your elbows stay close to your waist. Squeeze your triceps and press your shoulders down slightly. The upward motion can be slightly faster than the downward motion.
If bodyweight triceps dips feel too easy, you can use a weightlifting belt with added weights. If you can’t even do three dips at the beginning, I recommend starting with bench dips or using a dip machine where the weight can be adjusted.
Advice
Suggestions
