Muscle Group: Triceps

Dips are a mass builder for the triceps and develop a lot of thickness, particularly surrounding the elbow. Dips are also a chest exercise, but they can be done in a way that focuses on the triceps. Getting strong at dips will help you in benching and pressing movements.

Warning: If your shoulders are damaged or injured you may want to avoid this exercise.

Use a pair of bars that will allow you to keep your arms close to your body. Grab a hold of the dip/parallel bars, raise yourself up until your arms are locked. Hold your feet together to stabilize your body.

As you bend your elbows and lower yourself between the bars, try to stay as upright as possible – the more you lean back, the more you work the triceps; the more you bend forward, the more you work your chest.

At the bottom of the exercise, press yourself back up until your arms are locked out, then squeeze your triceps really hard. You can increase the difficulty of this exercise by adding weight to a belt or holding a dumbbell between your legs. Before adding additional weight make sure you can do 30+ bodyweight dips first in a single set – be careful not to injure your shoulders.

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