isolation arm
Dips
triceps · chest · shoulders
bodyweight · intermediate
How to do it
- 1Support yourself on parallel bars with straight arms.
- 2Lower until your upper arms are roughly parallel, then press up.
What to think about
- Lean forward slightly for chest, stay upright for triceps.
What usually goes wrong
- Dropping too deep and straining the shoulder.
Worth knowing
- Stop at a depth your shoulders are comfortable with.
Watch it
Instead of this
Cable Overhead Triceps ExtensionThe same movement, a step easier while you build the pattern.Overhead Dumbbell Triceps ExtensionThe same movement, a step easier while you build the pattern.Triceps Rope PushdownThe same movement, a step easier while you build the pattern.Weighted DipsThe same movement with weight added, once the bodyweight version is yours.
What the cautions rest on
The safety points above come from these, not from house opinion.
- Strength and muscle gain require progressively increasing demand over time.
- Weight training carries a low injury rate compared with most field and contact sports.
Who checked this
Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.