This is the starting position. wikiHow is where trusted research and expert knowledge come together. Slowly bend your elbows to lower both weights toward your head. Drop to your knees if needed. All rights reserved. Lower your right arm down so that your forearm is on the floor, then do the same with your left. Instructions. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Slowly bend your elbows to lower the weight back down to starting position. If you can’t support your weight, suspend a resistance band between the bars and put your knees on it. That’s 1 rep. As you move, keep your hips as still as possible so that they’re not swaying from side to side. Lie on a bench with a barbell rack with the bar racked at about wrist height when your arms are fully extended toward the ceiling. She has been a personal trainer and fitness instructor since 2002. If you feel you cannot control your motions on parallel bars, look for an assisted dip machine to help you support some of your weight. As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. They're a great workout to strengthen your triceps, and build lean muscle. Place your hands on the box, fingers toward your body. Walk your hands together so that your thumbs and forefingers form a triangle. Slowly bend your elbows and lower them back down to the floor. "I was able to complete some work. Place your feet hip-width apart. That’s 1 rep. Keep your heels on the floor and your elbows pointed directly behind your body (not flared out to the side). This article has been viewed 12,671 times. Triceps strength also plays an important part in your fitness, whether you want to run faster or lift heavier weights while strength training. Floor. Start by sitting on the floor, with your legs out in front of you and place your hands on the floor, underneath … Tricep Dips. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off … This article was co-authored by Michele Dolan. Position your hands so that your fingers are facing forward rather than out to the side. Straighten your arms and push your body back up. SELF does not provide medical advice, diagnosis, or treatment. Hold a … This is 1 rep. Keep your head facing forward and keep your neck and spine straight. Keep your shoulder blades back and down to limit your range of motion and stay safe. Keep your elbows in place and simply bend them; don’t move your shoulders or upper arms. From there, pinch your shoulder blades down and back together, arch your chest up toward the ceiling, and plant your feet firmly on the floor. Ready to refresh your upper-body routine? Push through the palms of your hands to straighten your arms. Not only will these moves make your same old workout more interesting, but they will also help you get stronger both in and out of the gym. Bend your elbows and lower your body to the floor. It’s an exercise you can do in a variety of ways, by using the edge of a bench or by placing your body between two parallel bars and grasping each bar with your palms and lowering your body toward the floor. Thanks.". You can also add an additional challenge to the exercise by lifting one leg and bringing it parallel to the floor. Unrack the bar (like at the start of the GIF above, with the bar held in your fully extended arms) and lower it to your chest while keeping your shoulder blades down and back and your lower body engaged. You'll need to start a regressed version of the movement to build strength for a full set of traditional tricep dips. This is 1 rep. Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.