Overview
An upright dip with minimal forward lean to emphasise the triceps over the chest. Can be done on parallel bars or a bench. A classic mass builder for the triceps.
Muscles Trained
Primary triceps
Secondary
ChestFront Deltoids
Step-by-Step Instructions
- 1
Grip parallel bars, body upright, elbows tucked.
- 2
Lower yourself by bending elbows until they reach 90°.
- 3
Press back up to full extension.
- 4
Keep torso upright throughout — leaning forward shifts load to chest.
Benefits
- ✓
Heavy compound movement for the triceps
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Can be weighted with a dip belt
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Builds pressing strength and arm thickness
Form Tips
- →
Upright torso is the key difference from chest dips
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Add weight as soon as bodyweight becomes easy
Watch Video Tutorial
Search YouTube for demonstration