How to do a dip
Grip the bars and jump or step up so your arms are straight and your body is held above them.
Keep your torso upright, chest up and shoulders pulled down.
Bend your elbows to lower yourself, keeping them pointing back rather than out.
Go down until your upper arms are about parallel to the floor, or as far as your shoulders are comfortable.
Press back up until your arms are straight.
These steps describe common technique. If something hurts, stop and ask a qualified coach or clinician.
Common dip mistakes
Shoulders shrugging up
Push them down away from your ears before you lower.
Elbows flaring out
Keep them tucked and pointing behind you.
Leaning far forward
An upright torso keeps the work on the triceps; leaning forward makes it a chest dip.
Dropping too deep
Stop around upper arms parallel. Go only as low as your shoulders are comfortable.
How to track your dip
Log the reps of every set. Over a few weeks, your most reps in one set and in one session show whether you are getting stronger. When you add weight, log it with the reps.
What GymTribe charts for Parallel-Bar Triceps Dip
- Most reps in one set
- Max session reps across a workout
- Heaviest weight once you add load
- Estimated 1RM once you add load
