Weighted Triceps Dip on High Parallel Bars

Weighted Triceps Dip on High Parallel Bars

The Weighted Triceps Dip on High Parallel Bars is an excellent exercise for targeting and strengthening your triceps, as well as engaging your shoulders and core muscles. This variation is particularly effective because it adds an extra challenge by incorporating weights. To perform this exercise, you'll need high parallel bars that allow you to comfortably hang with your feet off the ground. Begin by attaching a weighted belt or placing a dumbbell between your feet, making sure it's secure. Position yourself between the parallel bars with your hands gripping the bars, slightly wider than shoulder-width apart. Lower your body by bending your elbows until your upper arms are parallel to the ground or slightly below. Keep your elbows pointing straight back, maintaining a strong posture throughout the movement. Once you reach the bottom position, push yourself back up to the starting position, fully extending your arms, and repeat for the desired number of reps. Adding weight to this exercise can help to further increase the intensity and challenge your triceps muscles. However, ensure that you're not compromising your form or experiencing any discomfort or pain. Adjust the weight accordingly and gradually increase it over time as your strength improves. Remember to warm up properly before attempting this exercise and listen to your body. If you have any existing injuries or medical conditions that may be aggravated by this exercise, it's advisable to consult a fitness professional or physician before incorporating it into your routine. Happy triceps training!


  • Start by positioning yourself between two parallel bars that are elevated off the ground and are at shoulder height.
  • Grip the bars firmly with your palms facing down, about shoulder-width apart.
  • With your arms fully extended, straighten your torso and lift your feet off the ground, crossing your ankles.
  • Bend your elbows and lower your body towards the ground, ensuring that your elbows point backward rather than to the sides.
  • Lower your body until your upper arms are parallel to the ground, forming a 90-degree angle at your elbows.
  • Keep your back straight and avoid swinging or bouncing during the exercise.
  • Push through your hands and straighten your arms to lift your body back up to the starting position.
  • Pause briefly at the top before repeating the movement for the desired number of repetitions.
  • Remember to breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
  • If you're just starting out, you can perform this exercise with bodyweight only. As you progress, you can add weight using a dip belt or by placing a dumbbell between your feet.
  • If you have any shoulder or elbow issues, it's advisable to consult with a fitness professional or healthcare provider before attempting this exercise.

Tips & Tricks

  • Start with a weight that challenges you but allows you to maintain proper form throughout the exercise.
  • Engage your core muscles by keeping your abs tight and your back straight.
  • Focus on slowly lowering your body down and then pushing back up using your triceps.
  • Use a full range of motion by bending your elbows to approximately 90 degrees or slightly lower.
  • Maintain control and stability throughout the movement to maximize the effectiveness of the exercise.
  • Avoid locking your elbows at the top of the movement to keep tension on the triceps.
  • Gradually increase the weight as you become stronger to continue making progress.
  • Ensure proper hand placement on the parallel bars to optimize stability and balance.
  • Listen to your body and take rest days as needed to allow for recovery and muscle growth.
  • Consult with a fitness professional if you experience any pain or discomfort during the exercise.


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