Triceps · Intermediate

Parallel Bar Triceps Dip

Triceps · also Lower Chest, Front Delts

Equipment: Dip Station

How to do it

• Grip the bars and press up to straight arms, shoulders down
• Keep your torso upright with your legs under your hips
• Bend your elbows straight back, close to your sides
• Lower until your elbows reach about 90°
• Push through your palms to straighten your arms fully

Common mistake

✕ ELBOWS FLARING WIDE → ✓ ELBOWS POINT STRAIGHT BACK

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: nasm.org, acefitness.org, fsc.kzoo.edu.