Demo & instructions
Triceps Dip
Also known as: Upright Dip, Parallel Bar Triceps Dip
Instructions
A dip on parallel bars performed with your torso upright and elbows tucked close. Staying tall shifts the effort from the chest to the triceps, making this one of the most effective bodyweight moves for the back of the arms.
- Movement
- Elbow extension
- Type
- Compound
- Level
- Intermediate
- Typical range
- 4–20 reps
Setup
- 1Grip the parallel bars and support yourself on straight arms.
- 2Keep your torso upright with legs hanging straight down or ankles crossed beneath you.
- 3Press your shoulders down so your neck stays long.
Execution
- 1Bend your elbows straight back, keeping them close to your sides.
- 2Lower until your upper arms are about level with the floor, staying as upright as you can.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
