Tricep Dip

A bodyweight exercise performed on parallel bars where you lower and raise your body by bending and straightening your elbows.

Instructions

1. Position yourself on parallel bars or dip apparatus with arms straight and body hanging
2. Your hands should grip the bars firmly with your shoulders stable and engaged
3. Lean slightly forward to emphasize tricep involvement
4. Lower your body by bending your elbows, bringing your chest toward the bars
5. Descend until your elbows are bent to approximately 90 degrees
6. Press through your hands to extend your elbows and drive yourself back up
7. Return to the starting position with arms nearly straight
8. Avoid locking out your elbows at the top; maintain slight tension

Tips

• The angle of your torso affects which muscles are emphasized; more forward lean targets triceps
• Keep your core engaged to prevent excessive swinging or momentum
• Control both the descent and ascent for maximum strength and hypertrophy benefits
• If full dips are too difficult, use an assisted dip machine or resistance bands for support
• Progress by increasing reps, adding weight via a dip belt, or decreasing assistance
• This exercise is highly demanding and should be performed with proper form to avoid shoulder issues