A bodyweight vertical press on parallel bars that extends the elbows to primarily load the triceps. You perform a controlled lowering and pressing motion with a slight forward torso angle.
How to do the Dip#
- Grip the parallel bars and hold yourself up with your arms straight and shoulders stacked over your hands.
- Tilt your chest forward slightly and bend the elbows to lower your body under control until you feel tension in the shoulders.
- Press through the palms to straighten the arms and return to the top position, keeping the core stable.
- Repeat for the planned number of repetitions.
Muscles worked#
- Primary: Triceps, Chest
- Secondary: Front delts
Common mistakes#
- Bouncing out of the bottom instead of lowering under control.
- Allowing the shoulders to round or shrug at the bottom.
- Flaring the elbows excessively wide.
- Stopping short of a full depth or not fully extending the arms on ascent.
