Dips (Triceps Focus)

A dip variation with an upright torso and close hand position to emphasize triceps development. Excellent for building arm strength and size.

Instructions

1. Hold your body at arm’s length above the parallel bars with your arms fully extended.
2. Position your hands at approximately shoulder-width distance or slightly closer.
3. Cross your feet behind you or position them for balance.
4. Keep your torso as upright as possible throughout the movement to emphasize triceps.
5. Lower your body by bending at the elbows, keeping them close to your sides.
6. Descend until your upper arms are approximately parallel to the ground or your elbows form a 90-degree angle.
7. Press through your hands and extend your elbows to return to the starting position.
8. Repeat for the prescribed number of repetitions.

Tips

• Keeping your elbows tucked close to your body is critical for triceps emphasis—avoid letting them flare outward.
• Maintain an upright torso throughout; leaning forward shifts emphasis to the chest.
• Control the descent and avoid using momentum to drive back up; rely on triceps strength.
• For added resistance, use a dip belt with attached weight or hold a dumbbell between your feet.
• If full dips are too challenging, use resistance bands looped around the bars for assistance.
• This variation is excellent for building arm definition and strength while minimizing chest involvement.