Loaded dips for thick, powerful triceps.
Keep your elbows tucked and torso tall to load the triceps.
Staying tall on the bars with elbows tucked keeps the dip pointed squarely at the triceps, and the added weight turns it into a heavy pressing lift for the back of the arm. The chest assists out of the bottom position, but the upright torso and full lockout at the top make the triceps the star from start to finish. It belongs in any programme chasing pressing strength, because thick triceps carry lockouts on every press you do.
Torso angle and elbow path. Staying upright with elbows tucked loads the triceps, while leaning forward with elbows flared shifts the work to the chest. Same bars, different lift.
To about 90 degrees at the elbows, then press to a full lockout. Going deeper shifts strain forward onto the shoulders and chest, which is not the goal on the triceps version.
A dip belt is the standard once loads climb, and holding a dumbbell between your feet covers lighter jumps. Either way, add small increments and keep the lockout crisp.
