Triceps Dip Hold on Dip Bars

Muscles worked by the Triceps Dip Hold on Dip Bars

Primary

ChestPectoralis MajorTricepsTriceps Brachii

Secondary

Front DeltsAnterior Deltoid

Also called: pec, pecs, pectoralis major, pectoralis, chest muscles, tricep.

Equipment

Dip Station

Also called: parallel bars, dip bars, parallettes, dip stand, p-bars.

How to do the Triceps Dip Hold on Dip Bars

1. Grip the parallel bars of a dip station, press up and straighten your arms with your shoulders pushed down away from your ears.
2. Lean slightly forward, keep your legs together and cross your feet behind you if you want.
3. Lower yourself slowly by bending your elbows until your upper arms are about parallel to the floor.
4. Stop there and hold, with your elbows pointing back and your chest open.
5. Keep your shoulders down and your body steady while you hold for the planned time.
6. Press back up to straight arms and step down.

Form tips

• Do not sink so far that your shoulders roll forward; if they do, hold a little higher.
• Keep the elbows close to your body to load the triceps; flaring them sends the work to the chest and the shoulders.
• Use a bench or a pair of stable boxes under your feet if the hold is too hard at first.

At a glance

Triceps Dip Hold on Dip Bars in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bench Dips
• Chest Dips
• Machine Assisted Dips
• Plate-Loaded Seated Dip Machine
• Ring Dips
• Seated Dip Machine
• Straight Bar Dips
• Triceps Dip Hold on Bench

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "triceps-dip-hold-bars",
  "name_en": "Triceps Dip Hold on Dip Bars",
  "name_de": "Trizeps-Dip-Halt am Barren",
  "name_es": "Fondos de Tríceps Isométricos en Paralelas",
  "description_en": "An isometric hold at the bottom of the parallel-bar dip: you lower yourself between the bars and stop with the elbows bent, leaning slightly forward. The triceps, the chest and the front of the shoulders stay under tension at the point where the dip is hardest.",
  "description_de": "Ein isometrischer Halt am tiefsten Punkt des Dips am Barren: Du senkst dich zwischen den Holmen ab und stoppst mit gebeugten Ellbogen, leicht nach vorn gelehnt. Trizeps, Brust und vordere Schultern stehen am schwersten Punkt des Dips unter Spannung.",
  "description_es": "Un aguante isométrico en la parte baja del fondo en barras paralelas: te bajas entre las barras y te detienes con los codos flexionados, ligeramente inclinado hacia delante. El tríceps, el pecho y la parte delantera de los hombros permanecen bajo tensión en el punto en que el fondo es más difícil.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "dip_station",
  "body_part": "upper_arms",
  "primary_muscles": [
    "pectoralis_major",
    "triceps_brachii"
  ],
  "secondary_muscles": [
    "anterior_deltoid"
  ],
  "goals": [
    "strength",
    "endurance"
  ],
  "tags": [
    "push_day",
    "arm_day",
    "calisthenics",
    "knee_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "dips",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip the parallel bars of a dip station, press up and straighten your arms with your shoulders pushed down away from your ears.",
    "Lean slightly forward, keep your legs together and cross your feet behind you if you want.",
    "Lower yourself slowly by bending your elbows until your upper arms are about parallel to the floor.",
    "Stop there and hold, with your elbows pointing back and your chest open.",
    "Keep your shoulders down and your body steady while you hold for the planned time.",
    "Press back up to straight arms and step down."
  ],
  "instructions_de": [
    "Greife die parallelen Holme einer Dip-Station, drücke dich hoch und strecke die Arme, die Schultern nach unten weg von den Ohren gedrückt.",
    "Lehne dich leicht nach vorn, halte die Beine zusammen und kreuze die Füße hinter dir, wenn du möchtest.",
    "Senke dich langsam ab, indem du die Ellbogen beugst, bis deine Oberarme etwa parallel zum Boden sind.",
    "Stoppe dort und halte, die Ellbogen zeigen nach hinten und die Brust ist offen.",
    "Halte die Schultern unten und den Körper ruhig, während du für die geplante Zeit hältst.",
    "Drücke dich zurück nach oben in die gestreckten Arme und steige ab."
  ],
  "instructions_es": [
    "Agarra las barras paralelas de una estación de fondos, empuja hacia arriba y estira los brazos con los hombros bajos, lejos de las orejas.",
    "Inclínate ligeramente hacia delante, mantén las piernas juntas y cruza los pies por detrás si lo prefieres.",
    "Bájate despacio flexionando los codos hasta que la parte alta de los brazos quede aproximadamente paralela al suelo.",
    "Detente ahí y mantén la posición, con los codos apuntando hacia atrás y el pecho abierto.",
    "Mantén los hombros bajos y el cuerpo estable mientras aguantas el tiempo previsto.",
    "Empuja de nuevo hasta tener los brazos estirados y baja de las barras."
  ],
  "tips_en": [
    "Do not sink so far that your shoulders roll forward; if they do, hold a little higher.",
    "Keep the elbows close to your body to load the triceps; flaring them sends the work to the chest and the shoulders.",
    "Use a bench or a pair of stable boxes under your feet if the hold is too hard at first."
  ],
  "tips_de": [
    "Sinke nicht so tief ab, dass die Schultern nach vorn rollen; wenn sie das tun, halte etwas höher.",
    "Halte die Ellbogen nah am Körper, um den Trizeps zu belasten; öffnest du sie nach außen, wandert die Arbeit zu Brust und Schultern.",
    "Nutze eine Bank oder ein Paar stabile Boxen unter den Füßen, wenn der Halt anfangs zu schwer ist."
  ],
  "tips_es": [
    "No bajes tanto que los hombros rueden hacia delante; si lo hacen, mantén la posición un poco más arriba.",
    "Mantén los codos cerca del cuerpo para cargar el tríceps; abrirlos pasa el trabajo al pecho y a los hombros.",
    "Usa un banco o un par de cajones estables bajo los pies si al principio el aguante te resulta demasiado difícil."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/triceps-dip-hold-bars-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "triceps-dip-hold-bars");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.