Triceps Dip - Instructions, Variations & Alternatives

Muscles involved

Also known as

• Parallel Bar Dip

How to perform

1. Set up & Starting position (hanging)
   Holding body from arms extended above the dip bars so that your legs are suspended off the ground.

2. Eccentric phase
   Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders.

3. Concentric phase
   Push the body back by extending your arms to the starting position as you breath out.
   Repeat

If you lean forward and flare out your elbows, you will place more emphasis on your lower pectoralis major, and the exercise will become a Chest Dip.

Exercise Alternatives

• Reverse Dip
• Chest Dip
• Decline Triceps Press
• Incline Triceps Push Up
• Triceps Pushdown