Dip (Parallette)

A dip variation using parallettes that reduces shoulder strain and allows for a narrower, more triceps-focused forearms.

Instructions

1. Place two parallettes on the ground positioned shoulder-width apart.
2. Position yourself above the parallettes and place one hand on each bar.
3. Jump or step to raise your body until your arms are fully extended, supporting your bodyweight.
4. Your body should be held in a straight line from head to feet.
5. Engage your core and maintain an upright posture with your chest up.
6. Lower your body by flexing your elbows, descending until your elbows reach approximately 90 degrees.
7. Keep your elbows close to your body to emphasize the triceps.
8. Press through your hands and extend your elbows to drive yourself back up to the starting position.
9. Repeat for the desired number of repetitions.

Tips

• The narrower grip of parallettes is more triceps-focused than parallel bars.
• Keep your elbows tucked closely to your sides throughout the movement.
• Parallettes allow for a more comfortable hand position than parallel bars for some athletes.
• Start with assisted variations or negative reps if full bodyweight dips are too challenging.
• This exercise is highly effective for building lockout strength in the triceps.