How to do it
Drive your chest upward as you press to full extension.
- 1
Secure a band on the special bar and place your knees or feet in the band for assistance.
- 2
Grip the bars with your hands and straighten your arms to lift your body.
- 3
Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 4
Push back up to the starting position, fully extending your arms.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows close to your body to target the triceps more effectively and prevent shoulder strain.
Common mistakes
- ✕Descending below upper-arm parallel depth
- ✕Swinging the torso forward during descent
- ✕Bouncing at the bottom of the dip