Quick Steps for
Effective Triceps Dips

Your triceps are the muscles that run along the back of your upper arms from your elbows to your shoulders. 

When you use effective exercises like triceps dips to tone your triceps, you will finally be ready for tank top season.

For women, triceps dips work well to shape and define the upper body so that you look your best in a strapless top. For men, this exercise can help to increase size and muscle mass dramatically when performed correctly.

Perhaps the best benefit of dips is that they provide a great benefit without the need for any exercise equipment. It’s true! You can perform dips at the gym on a weight bench, but if you’re in a pinch, you can also perform dips on a sturdy chair at home.

Even better, if you are stuck in a hotel for a work conference and still want to get a workout in, you can normally find a sturdy object around you to do dips on.

How to Do Triceps Dips:

1. Place your hands shoulder width apart behind your glutes on a stable chair or weight bench.

2. Move your glutes to the edge of the chair, and bend your legs in front of you. For an added challenge, keep your legs straight in front of you with your weight resting on the heels of your feet.

3. Straighten your arms to lift your glutes off of the chair, but make sure not to lock your elbows completely.

4. Slowly bend your elbows and dip your lower body toward the floor until your arms reach a 90° angle. It is important to keep your back close to the chair at all times.

5. Once you reach the bottom of the tricep dip motion, press your hands up to extend your arms completely to the starting position.

As a best practice for dips, make sure to keep your neck and head neutral without hunching your shoulders. It is also helpful to try to work up to straightening your legs completely.

If you are new to tricep exercises, it may be difficult to straighten your legs, so you will have to start the exercise with your knees bent. With time, you will increase the strength of your triceps and will be able to add more resistance by straightening your legs.

Triceps dips are a more advanced way to target the tricep muscles. Triceps dips are a compound exercise since they will involve both the shoulder and the elbow. They are also very popular since they do not require any exercise equipment, so this exercise can be performed anywhere that you are at.

Tricep Dip Precautions

It is important to perform triceps dips correctly with the proper form to protect your upper body. If you have an injury in your shoulder or wrist, you may not be able to perform dips.

Instead, you can try other tricep exercises, like tricep pulldowns or kickbacks, which can be performed with dumbbells or weighted equipment at the gym.

In the tricep dip motion, make sure to focus on moving your body only straight up and down. If you begin building your body forward in dips, you will actually be working out your lower chest instead of your triceps.

It is also important to keep your elbows very close to your body so that you will not cause any stress or strain to your chest.

If you need an added challenge in dips, you can workout with an exercise buddy and ask them to push down on your shoulders in the dip. You can also add a weight belt to the exercise for added resistance so that it becomes more difficult as a result.

If you are ready to perform very advanced dips, you can change the positioning of your legs entirely. If your legs are already straightened out in the tricep dip, and you need more of a challenge, then try to raise one leg in the air at a time when you are performing the dipping motion.

By raising one leg in the tricep dip, it will add even more resistance to your triceps to make the exercise much more difficult and effective!

Return to Arm Exercises

Return from Triceps Dips to Health and Fitness 

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