How many sets and reps of the parallel-bar triceps dip should you do when you are new to the exercise?

If you can't yet do a full bodyweight dip, build up with 3 sets of 8 to 12 reps on a bench dip or an assisted dip machine first. Once you can complete 3 sets of 8 clean parallel-bar dips with an upright torso, that's the signal to start adding weight with a belt.

How do I make the parallel-bar triceps dip easier or harder?

Use an assisted dip machine or bench dips to make it easier, or add weight with a dip belt once bodyweight sets feel controlled to make it harder.

What is the parallel-bar triceps dip good for?

It's a heavy bodyweight compound for building triceps size and pressing strength once your shoulders can support the position. It's a poor choice early on if you have any shoulder instability, since supporting full bodyweight at the bottom of a dip demands real shoulder control.

Intermediate

Parallel-Bar Triceps Dip

Holding your torso tall and your elbows tucked turns the dip into a heavy triceps compound that loads all three heads with your full bodyweight. It demands shoulder stability and strength, so build up on bench dips first. Add weight with a belt once you can do clean bodyweight sets.

Equipment: Dip Bars
Body part: Triceps
Type: Strength
Browse by muscle: Triceps Brachii Long Head, Triceps Brachii Lateral Head, Triceps Brachii Medial Head
Browse by movement: Vertical Press

How to do it

1
Mount parallel bars with arms locked and torso upright.
2
Keep your chest up and your legs under or slightly behind you.
3
Tuck your elbows and keep them pointing straight back.
4
Bend your elbows to lower until your upper arms reach about parallel to the floor.
5
Keep the torso as vertical as possible to favor the triceps.
6
Press back up to full lockout and squeeze the triceps at the top.

Tips

Stay upright; leaning forward shifts the work onto the chest.
Keep the elbows close to your sides rather than flaring them wide.
Only descend as far as your shoulders comfortably allow to avoid strain.

Variations

Common mistakes

The torso leans forward as the set gets hard, shifting the work off the triceps and onto the chest just when triceps fatigue sets in.
Flaring the elbows out wide instead of tucking them back turns the dip into a chest-dominant movement and stresses the shoulders more.
Dropping past the point where the upper arms reach parallel chases extra range the shoulders often can't support safely.
Momentum from kicking the legs forward at the bottom turns a controlled press into a bouncing half-rep.

Frequently asked

How many sets and reps of the parallel-bar triceps dip should you do when you are new to the exercise?: If you can't yet do a full bodyweight dip, build up with 3 sets of 8 to 12 reps on a bench dip or an assisted dip machine first. Once you can complete 3 sets of 8 clean parallel-bar dips with an upright torso, that's the signal to start adding weight with a belt.
How do I make the parallel-bar triceps dip easier or harder?: Use an assisted dip machine or bench dips to make it easier, or add weight with a dip belt once bodyweight sets feel controlled to make it harder.
What is the parallel-bar triceps dip good for?: It's a heavy bodyweight compound for building triceps size and pressing strength once your shoulders can support the position. It's a poor choice early on if you have any shoulder instability, since supporting full bodyweight at the bottom of a dip demands real shoulder control.

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