Bodyweight Tricep Dips: Video Tutorial & Exercise Guide
| Workout | Bodyweight Tricep Dips |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders, Chest |
| Equipment Required | Mat or Elevated Surface |
| Force Type | Bodyweight |
| Mechanics | Isolation |
| Exercise Type | Upper Body Strength |
| Difficulty | Beginner |
Bodyweight Tricep Dips: Video Tutorial & Exercise Guide
Bodyweight Tricep Dips: Step-by-Step Guide
- Step 1: Sit on the mat with your legs bent and feet flat on the ground. Place your hands on the mat behind you, fingers pointing toward your heels. Keep your hands shoulder-width apart.
- Step 2: Lift your hips off the mat, creating a straight line from your shoulders to your knees. Engage your core and keep your back close to your hands.
- Step 3: Begin the dip by bending your elbows, lowering your hips toward the mat. Focus on keeping your elbows pointing straight back, not flaring out.
- Step 4: Lower yourself until your elbows form a 90-degree angle or as far as you comfortably can. Feel the stretch in your triceps as you lower.
- Step 5: Push through your palms to extend your arms and lift yourself back up to the starting position. Squeeze your triceps at the top for maximum engagement.
- Step 6: Repeat for the desired number of reps, focusing on controlled movements and full extension at the top of each dip.
Bodyweight Tricep Dips: Overview
Tricep Dips are a great bodyweight exercise to target and strengthen your triceps. This move also engages your shoulders and chest, giving you a complete upper-body workout with minimal equipment. Perfect for beginners and advanced fitness levels, Tricep Dips help build muscle tone and strength in the back of your arms.
Bodyweight Tricep Dips: Benefits
Tricep Dips focus on building strength and muscle tone in your triceps. This exercise also works your shoulders, helping you develop better upper-body control and stability. Adding Tricep Dips to your workout helps you build stronger, more defined arms without needing any heavy equipment.
Bodyweight Tricep Dips: Pro Tips & Advanced Techniques
- Keep Elbows Tight: Keep your elbows pointing back throughout the movement. This form targets your triceps and avoids unnecessary strain on your shoulders.
- Lower with Control: Avoid rushing. Move slowly to engage your triceps fully and protect your joints.
- Add Height for More Challenge: Use a bench or chair to increase the range of motion and make the exercise more challenging.
- Breathe Steadily: Inhale as you lower and exhale as you push back up. Controlled breathing helps you stay focused and stable.
Bodyweight Tricep Dips: Progression Plan
Beginner
Intermediate
Advanced
Bodyweight Tricep Dips: Frequently Asked Questions (FAQs)
What muscles do Tricep Dips work?
+Tricep Dips primarily target the triceps and also engage the shoulders and chest.
Can I add Tricep Dips to any workout?
+Yes! Tricep Dips fit well into any upper body or arm workout, giving you an effective bodyweight exercise.
Will Tricep Dips help tone my arms?
+Definitely. Tricep Dips strengthen and tone the triceps, helping you achieve more defined arms.
How often should I do Tricep Dips?
+Include Tricep Dips 2-3 times a week, especially on upper body-focused days.
What mistakes should I avoid?
+Avoid flaring your elbows or lowering too quickly. Focus on controlled movements, keeping your elbows back and engaging your triceps fully for the best results.
