Tricep Dips Video Exercise Guide

Exercise Profile

Target Muscle

Triceps

Exercise Type

Strength

Experience Level

Beginner

Equipment Required:

Bodyweight

Secondary Muscles:

Tricep Dips Overview

Triceps dips are a bodyweight exercise for building strength in your arms and shoulders. If you’re wondering more about what tricep dips are, they are a straightforward move that can be performed almost anywhere and offer several modifications to match your fitness level.

Great for beginners to develop upper body strength with just body weight, triceps dips exercise primarily targets the triceps while also engaging the shoulders and chest. Advanced athletes can increase the intensity by adding weight or trying different dip variations to engage various muscle groups.

Triceps dips exercise can be seamlessly incorporated into your workout routine in various ways. They can act as a warm-up for upper-body workouts, as part of a full-body routine, or serve as a tricep-focused exercise within an arm-strengthening session.

Target Muscle Group: Triceps

Tricep Dips Instructions

How to do Tricep dips:

Step 1: Sit on the floor and lift your knees toward your chest until they create a 90-degree angle. Place your hands behind your butt, slightly wider than shoulder width, and with fingertips facing forward.

Step 2: Pull your toes toward your chest and dig your heels into the ground. Contract your abs and glutes.

Step 3: Exhale while pushing through your palms to raise your hips and extend your arms. Tighten your arms to prepare your body for the downward motion.

Step 4: Inhale as you bend your elbows until your hips are back on the floor.

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Common Tricep Dips Variations

Tricep dips are a flexible exercise that can easily adjust to suit various fitness levels and goals. Here’s a list of popular dip variations that can help you effectively target your triceps and keep your workouts dynamic:

Ring Dips

Ring dips are a challenging variation of dips on gymnastic rings instead of parallel bars. They require more stability and strength as you lower your body on the rings, targeting the triceps, chest, and shoulders while also engaging the core.

Bench Dips

This variation involves using a bench or sturdy chair. Set your hands on the edge and either keep your feet on the floor or lift them. It’s a great option for beginners to build strength before progressing to parallel bars.

Band-Assisted Dips

A band-assisted dip is a modified dip exercise that uses a resistance band to support part of your body weight, making it easier to perform. This variation helps beginners build strength while targeting the triceps, chest, and shoulders.

Weighted Bench Dips

The weighted bench dip is a great exercise for strengthening the triceps, using both body and extra weight, usually a weight plate. It effectively builds triceps strength and is ideal for burnout sets at the end of an arm workout. You can also change the range of motion for added shoulder comfort.

Feet Elevated Bench Dips

Feet elevated bench dips are a variation of standard bench dips where your feet are placed on an elevated surface. This increases the difficulty by shifting weight onto your arms, intensifying the exercise while primarily targeting the triceps and engaging the chest and shoulders.

Tricep Dips Tips

Maintain a strong mind-muscle connection by concentrating on engaging your triceps during the movement.
Squeeze your triceps firmly at the top and feel the stretch as you lower yourself.
Lock your elbows at the top to fully shorten the triceps.

Tricep Dips Common Mistakes

Elevated Shoulders: Hunching your shoulders near your ears can cause pain in your neck.
Locking Elbows: Fully extending your elbows at the top of the tricep dip form can lead to unnecessary joint stress.
Bending Forward: Leaning forward can shift the focus from your triceps to your chest. Maintain a straight body line without any forward lean to target your triceps effectively.

Frequently Asked Questions

Are dips effective for targeting the triceps?
Yes, dips are a great exercise for your triceps. It effectively involves all three sections of the triceps. Combined with bodyweight resistance, dips provide a strong stimulus for muscle growth.

Do tricep dips work the shoulders?
Yes, triceps dips engage the rear and anterior deltoids more passively. The deltoids help stabilize the shoulder while assisting with shoulder extension and flexion.

Are triceps dips safe for everyone?
While many people can safely perform triceps dips, individuals with shoulder injuries or discomfort should seek guidance from a fitness professional on how to do tricep dips before attempting them.

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