VARIATIONS

Bodyweight Tricep Dips

Body weight alone lowers arms until parallel to floor

This compound movement primarily targets the triceps while engaging the shoulders and chest for stability. It builds upper body pushing strength using only your own body weight.

HOW TO DO IT

Grip parallel bars with arms fully extended to support your body weight.
Keep your torso upright and legs straight or slightly bent behind you.
Lower your body by bending your elbows until your upper arms are parallel to the floor.
Push through your palms to extend your arms and return to the starting position.

COMMON MISTAKES

Flaring elbows out wide instead of keeping them tucked.
Dipping too low and stressing the shoulder joint capsule.
Leaning the torso forward excessively to involve the chest.

TIPS

Keep your elbows tucked close to your ribs throughout the movement.
Depress your shoulder blades to avoid shrugging at the top.
Engage your core to prevent your hips from swinging forward.

SAFETY

Avoid descending past parallel if you feel pain in the front of the shoulder.

DETAILS

Muscles: Triceps
Equipment: Dip Station
Type: Strength Training
Difficulty: Intermediate
Tracked as: Weight & Reps

TECHNIQUE

Base movement: Triceps dip
Arms: Both
Legs straight or bent: Straight legs
Hand orientation: Neutral (palms facing each other)
Torso lean: Upright
Body position: Hanging

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