Dips - Triceps Version

How to perform

1. 01To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
2. 02Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
3. 03Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
4. 04Repeat the movement for the prescribed amount of repetitions.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.