Grip the parallel dip bars and lift yourself to the starting position with arms fully extended.
Keep your torso upright and vertical to maximize triceps engagement, unlike the chest dip which leans forward.
Lower your body by bending your elbows until they reach approximately 90 degrees.
Keep your elbows tucked close to your body, pointing straight back throughout the descent.
Press yourself back up by extending your elbows, squeezing the triceps at the top.
Avoid leaning forward, which shifts emphasis to the chest.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 6-8 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 8-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 10-15 reps weighted | Strength, high intensity/volume |