Plyometric Dips

How To Do Plyometric Dips Correctly

Plyometric Dips are a great exercise that primarily targets the triceps, but also the chest and shoulders.

To get started:

1. Grab the bars and lift yourself until your arms are straight.
2. If you don’t have room to keep your legs straight, bend your knees and contract your core.
3. To lower yourself, bend your elbows slowly under your upper arms go just below your elbows.
4. Make sure you keep the tension on your triceps by keeping your elbows tucked to your sides.
5. Pause then explosively push yourself back up, while letting go of the bars, then land softly to cushion your elbow joins, by gripping the bar.
6. Repeat.

Primary Muscles Worked

Advanced Variations

• Weighted Parallel Bar Dips

Beginner Variation

• Parallel Bar Dips