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Triceps · Intermediate

Dip Support Hold

Isometric top-of-dip support with straight elbows, depressed shoulders, and a quiet trunk.

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Dip Support Hold demonstration

Exercise overview

Training details

TricepsShouldersAbs

Equipment

Parallel Bars

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Grip the parallel bars and press down until the arms are straight.
  2. 02Lift the body into support with shoulders pushed away from the ears.
  3. 03Keep the ribs down and legs quiet under the body.
  4. 04Hold without letting the elbows bend or the shoulders sink.
  5. 05Step or lower down before the support position breaks.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionDip Bar Knee RaiseHarder progressionDip ShrugsEasier regressionDepression In Parallel Bars StretchHarder progressionRing Support HoldRelated variationDip Bar Oblique Knee RaiseRelated variationRing Turnout Support

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Tricep Kick Back PlankComparable substituteCurl-UpComparable substituteReverse CrunchComparable substituteHanging Leg RaiseComparable substituteBand Pull-ApartComparable substituteProne W Raise

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