Triceps Dip (station)
Lower and press your body between parallel supports with the chest, shoulders and triceps. Main target: triceps. Also working: chest, shoulders. Starting point: 3 × 6–15 repetitions.
Instructions
Setup
- Use a stable, non-slip surface and clear enough space for the full movement and a safe stop.
- For Triceps Dip (station), keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.
- Grip securely, keep the neck long and set the shoulders away from the ears before you descend.
Execution
- Bend the elbows under control, stop before the shoulder rolls forward, then press to a strong but unforced lockout.
Range, tempo and breathing
- Perform 3 × 6–15 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.
- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.
Common mistakes and prevention
- Do not sink passively between the shoulders or bounce from the bottom. Add assistance or shorten the depth first.
Regression and progression
- Use more support, a shorter lever or a smaller pain-free range.
- Increase the lever or range first; add external load only after every repetition stays controlled.
Stop signals
- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.
Add to your plan
AnyGear can automatically schedule this exercise when your triceps is recovered.