Tricep Dip

About the movement

A heavy compound triceps movement. Dips load all three heads of the triceps and double as a chest and shoulder builder.

How to do it

1. 1

   Grip parallel bars and lift yourself until your arms are fully extended, shoulders down.

2. 2

   Lean forward slightly and bend your elbows to lower your body until your upper arms are parallel to the floor.

3. 3

   Keep your elbows pointed back, not flared out to the sides.

4. 4

   Press back up to full arm extension, avoiding a hard lockout bounce.

Form tips

• •Keep your shoulders pulled down away from your ears.
• •The more you lean forward, the more chest you use; stay upright for triceps.
• •If you cannot do a full dip, use a machine or bands for assistance.