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Overview
Parallel bar dips are often used as a chest and shoulder (deltoid) exercise when done with the upper body leaned forward. But when the upper body is kept erect and vertically positioned, excellent stress is placed on the tricep muscles. In fact, this is a high intensity exercise that is among the best for building the triceps.
This movement may be difficult for those new to gym as pressing the full weight of one’s body may be difficult. Some gyms may have seated tricep dip machines that allow the user to choose the amount of weight to add while still performing the same movement. Also, some gyms may offer a pullup/dip machine which allows for an assisting weight to press the knees upward and allow the user to vary the weight of the dip.
Parallel Bar Dips
Begin this exercise by standing on the step at the bottom of the bars. Grasp each bar with a firm grip, the palms facing inward. Jump up to the starting position with the arms fully extended. Bend the elbows and slowly move the body downward as far as comfortably possible and then press with full force to move your body upward again until your arms return to the fully extended position.
Some bars will angle outward allowing you to experiment with different grip widths. Try different widths on the bar to work the triceps in slightly different ways. Also, special weight lifting belts are available to hang extra weight from your waist using a chain or a rope. Use these as you build strength and when your body weight no longer provides enough resistance to push your triceps to new strength levels.
Dip Machine
Let’s face it; there are a great number of us who may never be able to press our entire body weight. Dips are a high-difficulty exercise like pullups, and doing several sets may be beyond the ability of many of us looking to get in better shape. The dip machine allows greater flexibility to select the right weight and get in the right number of repetitions needed to build the triceps properly.
Before beginning this exercise, adjust the seat to a position that allows you to grab the bars at the start of the exercise. Most dip machines will have a pad that the chest is placed against and a knee support or seat belt to hold your body down while you perform the exercise. Sit on the seat with your chest against the chest pad and secure your knees in place below the knee braces. Take the grips and move the weight slowly downward until the arms are fully extended, then bend the elbows and slowly return the weight to the starting position with the elbows bent.
Supported Dips
Some gyms will offer a machine with an adjustable support to assist with pullups and dips. This machine can be a great asset to those who have trouble doing pullups and dips using their full body weight. Select a weight for the machine, keeping in mind that the adding more weight makes this exercise easier to perform.
Place your knees onto the knee support one at a time, and get into starting position with the arms extended. The movement is exactly the same as the parallel bar dips described above, but using the added assistance can help you to achieve the number of repetitions needed to get in a full set and to build stronger triceps.
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