How to do a weighted triceps dips

Setup:

• Parallel bars: Use a dip station or place two sturdy benches parallel to each other.
• Weight: You can use a dip belt with a weight plate, place a dumbbell securely between your thighs, or have a partner gently place a weight in your lap.
• Hand position: Grip the bars slightly wider than shoulder-width apart, palms facing in.

The Lift:

1. Starting Position: Support yourself with your arms extended and body upright. Maintain an engaged core.
2. Initiate the dip: Bend your elbows and slowly lower your body until your upper arms are roughly parallel to the floor.
3. Focus on triceps: Keep your elbows close to your sides, and concentrate on your triceps working to control the descent.
4. Powerful press: Press back up to the starting position, extending your elbows fully, and focusing on using your triceps.
5. Repeat: Perform the desired number of repetitions with smooth, focused movements.

Tips:

• Slight forward lean: A slight forward lean helps isolate the triceps better. Avoid excessive leaning, which puts more stress on your chest.
• Full range of motion (if it's comfortable): Aim for a full range of motion unless you experience discomfort.
• Breathe: Exhale as you push up, inhale as you descend.