Triceps Dip (Parallel Bars)
- Intermediate
- Gym
- Calisthenics
- Functional
The triceps dip supports your bodyweight on straight arms between parallel bars, then bends the elbows straight back to lower until your upper arms are about parallel to the floor. Pressing back up trains the triceps, chest and front delts together as a compound push. Intermediate lifters use it for reps in the gym, calisthenics or functional training, as a main lift or a finisher.
- Muscles
- Triceps, Chest, Front delts
- Equipment
- Dip bars
- Logged as
- Reps
How to
- Grip the bars and support yourself on straight arms.
- Stay upright and bend your elbows straight back.
- Lower until your upper arms are about parallel.
- Press back up to straight arms.
Form cues
- Keep your elbows tracking straight back, not flared.
- Exhale as you press back up to the top.
- Keep your shoulders down, away from your ears.
Common mistakes
- Legs swing to build momentum for each rep. Keep your legs still and move with your arms.
- Elbows flare out wide to the sides. Keep your elbows pointing back behind you.
- Body dips too low past parallel. Stop the descent once arms reach parallel.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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