Exercise guide

How to do triceps dips

Triceps · lower chest · front delts

Triceps dips starting position — correct set-up before the first rep
Start
Triceps dips finished position — the end of one repetition
End of rep

Step by step

  1. Mount the parallel bars with the arms locked and the shoulders pushed down away from your ears.
  2. Stay as upright as you can — leaning forward shifts the work onto the chest.
  3. Lower for 2 seconds until the upper arms are roughly parallel with the floor.
  4. Press back up and lock out, squeezing the triceps.

The cue that matters

CueAdd weight with a belt once you can manage 12 clean bodyweight reps.
AvoidDropping too deep and letting the shoulders roll forward at the bottom.

Where this sits in the split

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