

3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Lower to 90 degrees
Chest stays up
Shoulders stay down
Press to full extension
Control the movement
Elbows track backward
Not lowering deep enough
Shrugging shoulders up


3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Lower to 90 degrees
Chest stays up
Shoulders stay down
Press to full extension
Control the movement
Elbows track backward
Not lowering deep enough
Shrugging shoulders up
Leaning too far forward
Not achieving full extension
Going too fast
Using too much assistance
Leaning too far forward
Not achieving full extension
Going too fast
Using too much assistance
Bench dips emphasize the triceps, but shoulder comfort depends on depth and shoulder position. Keep shoulders down and stop around 90 degrees at the elbow unless your joints tolerate deeper ranges.
This compound exercise targets triceps and chest.
Cable pushdowns isolate the triceps with constant cable tension. Keep upper arms fixed, extend fully without locking painfully, and control the return to maximize triceps work.
Rope cable pushdown isolates triceps with constant cable tension. Rope allows natural wrist movement and emphasizes triceps lateral head.
Bench dips emphasize the triceps, but shoulder comfort depends on depth and shoulder position. Keep shoulders down and stop around 90 degrees at the elbow unless your joints tolerate deeper ranges.
This compound exercise targets triceps and chest.
Cable pushdowns isolate the triceps with constant cable tension. Keep upper arms fixed, extend fully without locking painfully, and control the return to maximize triceps work.
Rope cable pushdown isolates triceps with constant cable tension. Rope allows natural wrist movement and emphasizes triceps lateral head.