Tricep Dip: Video Tutorial & Exercise Guide
| Workout | Tricep Dip |
| Primary Muscle Group | Triceps |
| Secondary Muscle Group | Shoulders |
| Equipment Required | Parallel Bars |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Beginner |
Tricep Dip: Video Tutorial & Exercise Guide
Secondary Muscles Group
Tricep Dips: Step-by-Step Guide
- Step 1: Find a sturdy bench or parallel dip bars. Sit on the edge of the bench with your hands placed shoulder-width apart, gripping the edge of the bench. Your fingers should point forward.
- Step 2: Slide your hips off the bench, keeping your legs extended in front of you with a slight bend in your knees. Your arms should be straight but not locked out.
- Step 3: Slowly lower your body by bending your elbows, keeping them close to your sides. Lower until your upper arms are parallel to the ground or until you feel a stretch in your triceps.
- Step 4: Push through your palms to extend your arms and return to the starting position. Avoid locking your elbows at the top.
- Step 5: Repeat for the desired number of reps, maintaining control and proper form throughout each dip.
Tricep Dips: Overview
Tricep Dips are a highly effective bodyweight exercise that targets the triceps, helping to build strength and muscle definition in the upper arms. This compound movement also engages the shoulders and chest, making it a great addition to any upper body workout.
Dips can be performed on a bench, dip bars, or parallel bars, offering versatility for different fitness levels. The exercise emphasizes the triceps, but it also works the anterior deltoids (front shoulders) and the pectoral muscles (chest), promoting overall upper body strength.
Tricep Dips: Benefits
Tricep Dips primarily target the triceps, helping to build strength and muscle in the back of the arms. This exercise also engages the chest and shoulders, making it a great all-around upper body movement.
Tricep Dips require minimal equipment and can be performed with just a bench or parallel bars, making them convenient and accessible. They also help improve shoulder mobility and stability, enhancing overall upper body function.
The bodyweight nature of the exercise allows for easy modification to suit different fitness levels. Beginners can keep their feet on the ground, while advanced individuals can add weight or elevate their feet to increase intensity.
Tricep Dips: Pro Tips & Advanced Techniques
Keep your elbows close to your body throughout the movement to avoid putting unnecessary stress on your shoulders. Focus on controlling the lowering phase to fully engage the triceps. For added difficulty, try elevating your feet on another bench or placing a weight plate on your lap. Ready to strengthen your arms? Let’s dip!
Tricep Dips: Progression Plan
Beginner
Intermediate
Advanced
Tricep Dip: Frequently Asked Questions (FAQs)
What muscles do Tricep Dips target?
+This exercise primarily targets the triceps, while also engaging the chest and shoulders for stability and support.
Are Tricep Dips suitable for beginners?
+Yes, Tricep Dips are suitable for beginners. Start with your feet on the ground and focus on proper form and control. As you build strength, you can progress to more challenging variations.
How can I make Tricep Dips more challenging?
+To increase difficulty, elevate your feet on another bench or add resistance by placing a weight plate on your lap. You can also slow down the lowering phase to increase time under tension.
How often should I include Tricep Dips in my routine?
+Include this exercise 2-3 times per week as part of your upper body workout. It pairs well with other pressing movements like push-ups and overhead presses for a complete upper body routine.
What common mistakes should I avoid?
+Avoid flaring your elbows outward, as this can put unnecessary strain on your shoulders. Keep your elbows tucked close to your body and maintain control throughout the movement.
