Triceps Dips overview
Triceps Dips are a powerful bodyweight exercise that specifically targets the triceps while engaging the shoulders and chest. This compound movement can be performed using parallel bars, dip stations, or the edge of a sturdy bench. Discover the specifications, step-by-step instructions, and variations to optimize the benefits of Triceps Dips in your upper body training routine.
Triceps Dips primarily target the triceps, shoulders, and chest.
Triceps Dips – how to perform
- Step 1: Position yourself between parallel bars or on a dip station, gripping the bars with your palms facing downward.
- Step 2: Lift your body, supporting your weight on your arms with elbows fully extended.
- Step 3: Lean slightly forward, maintaining a straight back and engaged core.
- Step 4: Inhale and bend your elbows, lowering your body until your upper arms are parallel to the ground or as low as your flexibility allows.
- Step 5: Exhale and push through your palms, extending your elbows to return to the starting position.
Perform each repetition with controlled movements, emphasizing the contraction of the triceps.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your back straight and chest up throughout the movement.
- Maintain a neutral spine and engage your core for stability.
- Control the descent and ascent to maximize tricep engagement.
- Use a stable surface and avoid excessive shoulder stress.
Variations
- Weighted Triceps Dips: Add resistance with a dip belt or by holding a weight plate between your legs.
- Single-Leg Triceps Dips: Elevate one foot to increase difficulty and engage stabilizing muscles.
- Triceps Dips on Parallel Bars: Use parallel bars for a different hand position and muscle activation.
- Bench Triceps Dips: Perform the exercise on the edge of a sturdy bench for a variation in body angle and muscle activation.