Triceps Dips

A compound calisthenics exercise on parallel bars where body weight is lowered and raised through elbow flexion and extension, with emphasis on the triceps.

Instructions

1. Position yourself on parallel bars with arms straight and shoulders engaged
2. Your body should hang vertically beneath the bars with neutral grip
3. Lower your body by bending your elbows, bringing your torso toward the bars
4. Descend until your elbows reach approximately 90 degrees of flexion
5. Hold the bottom position briefly, feeling the stretch in your triceps and chest
6. Press through your hands to extend your elbows and return to the starting position
7. Maintain control throughout; avoid using momentum or swinging your body
8. Repeat for the desired number of repetitions

Tips

• Keep your core engaged to prevent excessive swinging and maintain control
• A more vertical torso position emphasizes the triceps over the chest
• Control both the eccentric (lowering) and concentric (pushing) phases for maximum benefit
• If full dips are challenging, use an assisted machine, resistance bands, or reduce range of motion
• Progressive overload can be achieved by increasing reps, decreasing assistance, or adding weight
• This is a highly demanding exercise requiring shoulder stability and upper body strength