Dips - Triceps Version

A triceps-focused dip variation with an upright body position and tight elbow placement to maximize arm development while minimizing chest involvement.

Instructions

1. Position yourself on parallel bars, holding your body at arm’s length above them with your arms fully extended and locked out.
2. Place your hands at shoulder-width distance or slightly closer together.
3. Cross your feet behind you or position them in front of you for balance.
4. Keep your torso upright—avoid leaning forward, which would shift emphasis to the chest.
5. Inhale and slowly lower yourself downward by bending at your elbows.
6. Keep your elbows tucked close to your body throughout the movement to focus on triceps.
7. Lower until your upper arms are parallel to the ground or your elbows form a 90-degree angle.
8. Exhale and push your torso back up using your triceps to extend your elbows to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• Elbow position is key: keep them close to your body rather than flaring outward to isolate the triceps.
• Maintain an upright torso and avoid forward lean, which reduces triceps engagement and increases chest involvement.
• Control the descent and avoid bouncing at the bottom of the movement; focus on sustained tension.
• For increased difficulty, add weight using a dip belt with plates or a weighted vest.
• For assistance if needed, use resistance bands looped around the bars to support your bodyweight.
• This variation is ideal for triceps specialization and is more beginner-friendly than the chest-focused variation.