Triceps Dip

Lowering and pressing your bodyweight between bars or off a bench — direct triceps and chest strength.

Setup

Bars: support yourself on locked arms. Bench: hands on the edge behind you, legs extended forward, hips just off the bench.

How to do it

1. Lower until the upper arms are about parallel to the floor.
2. Elbows track back, not flared wide.
3. Chest slightly forward on bars; hips close to the bench on bench dips.
4. Press to full lockout without shrugging.

Common mistakes

• Dropping too deep too soon — shoulders complain first.
• Shoulders rolling forward and up.
• Bouncing at the bottom.

Scale it

Easier: Bench dips with bent knees, or band-assisted bar dips.

Harder: Feet elevated (bench) or added weight (bars).

Pairs well with