All exercises
Triceps Dip
Triceps Dip strengthens the arms and shoulders while also challenging shoulder positioning. Keep the shoulders down and chest open—good dips feel stable, not pinchy.
Instructions
Place hands on a stable bench or parallel bars with arms extended. Position the body upright with legs bent or extended. Lower the body by bending the elbows until the upper arms are roughly parallel to the ground. Press through the hands to return to the starting position without locking the elbows.
Avoid Common Mistakes
• dropping too deep and stressing the shoulders
• flaring the elbows outward
• using momentum instead of controlled movement
• shrugging the shoulders toward the ears
Variations
• with bent knees or straight legs
• with limited range of motion
• with pause at the bottom
• slow controlled lowering
• single-leg support
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
bench, box