Triceps Dip On High Parallel Bars

Muscles worked

Setup

1. Grip the parallel bars with your palms facing inward and thumbs wrapped around the bars.
2. Jump or step up to the starting position with your arms fully extended and locked out.
3. Position your torso as upright as possible, pulling your shoulders back and down.
4. Cross your ankles or keep your legs straight beneath you, engaging your core for stability.

How to do it

1. Inhale and lower your body by bending your elbows, keeping them tucked close to your sides throughout the descent.
2. Continue lowering until your elbows reach approximately a 90-degree angle or until you feel a slight stretch in the shoulders.
3. Exhale and drive through your palms to push your body back up to the starting position.
4. Maintain a controlled 2-1-1 tempo: two seconds down, a brief pause at the bottom, and one second to push back up.

Form checklist

• Keep your elbows tucked in toward your ribs to maximize triceps recruitment.
• Avoid shrugging; keep your shoulders depressed away from your ears throughout the set.
• Maintain an upright torso to prevent the chest from taking over the movement.
• Control the descent to avoid putting excessive strain on the shoulder joints.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing the bars down toward the floor rather than lifting yourself up.
• At the top of the movement, give your triceps an extra squeeze for a full second without forcefully snapping the elbow joint.

Make it harder

• Add external resistance using a weighted dip belt or by holding a dumbbell between your feet.
• Perform '1.5 reps' by going all the way down, coming halfway up, going back down, and then pushing all the way to the top.

Frequently asked

What muscles does the triceps dip on high parallel bars work?

The triceps dip on high parallel bars primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the triceps dip on high parallel bars?

The triceps dip on high parallel bars requires no equipment — just your body weight.

Is the triceps dip on high parallel bars good for beginners?

The triceps dip on high parallel bars is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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