Triceps Dips (Weighted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Find a dip station or two sturdy benches that are parallel to each other.
   • Position yourself between the benches or on the dip station, ensuring your hands are gripping the bars or edges firmly.
2. Step 2Position Your Body
   • Place your hands on the bars or edges, shoulder-width apart, and extend your legs straight down.
   • Keep your body upright and engage your core to maintain stability.
3. Step 3Add Weight (if applicable)
   • If you are using a weight belt, attach the weight securely before starting the exercise.
   • Ensure the weight is evenly distributed and does not interfere with your range of motion.
4. Step 4Lower Your Body
   • Bend your elbows and lower your body slowly, keeping your elbows close to your sides.
   • Lower yourself until your upper arms are parallel to the ground or slightly below, maintaining control.
5. Step 5Push Back Up
   • Press through your palms to lift your body back to the starting position by straightening your arms.
   • Keep your movements controlled and avoid locking your elbows at the top.
6. Step 6Repeat
   • Perform the desired number of repetitions, ensuring you maintain proper form throughout each dip.
   • Focus on controlled movements rather than rushing through the exercise.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step down from the dip station or benches.
   • If you used a weight belt, remove the weight safely before leaving the equipment.