Training your triceps is not only essential for building bigger arms but also for improving performance and preventing injuries. It’s an important part of any workout routine. Here, we’ll explain in detail how to perform the perfect tricep dips so you can easily add them to your training plan.
What are tricep dips?
With tricep dips, you mainly train the triceps, no surprise there! This is the large muscle at the back of your upper arm. In addition to the triceps, other muscles in your upper body are also engaged, including the chest, shoulder, upper back, and abdominal muscles. So tricep dips are not only great for strengthening your triceps, but they also help develop overall muscle groups.
Would you also like to strengthen your chest muscles? Discover the best chest exercises that you can easily combine with dips for a complete upper body session.
What do you train with tricep dips?
Tricep dips mainly work the triceps, which are the large muscles at the back of your upper arm. However, the chest, shoulder, upper back and abdominal muscles are also activated. Therefore, tricep dips are a great exercise for strengthening not only your triceps, but also other key muscle groups in your upper body.
How to do tricep dips
Now that you know what tricep dips are and which muscles they target, it’s time to get started!
- Place your hands on an elevated surface behind you, such as a bench, chair, or dip station. Make sure your hands are under your shoulders with your fingers pointing forward.
- Extend your legs in front of you, keeping your knees slightly bent. Keep your feet flat on the ground and your back straight.
- Inhale as you bend your arms and slowly lower your body. Bend your elbows until they form roughly a 90-degree angle. Keep your elbows close to your body and avoid shrugging your shoulders.
- Stop when your arms are parallel to the floor or slightly deeper, but make sure your shoulders don’t drop below your elbows.
- Push yourself back up using your triceps as you exhale. Fully extend your arms.
- Ensure your arms are straight but not overextended, and keep your shoulders down.
- Repeat the movement for your desired number of repetitions. Start with a comfortable number and gradually increase as you get stronger.
- Rest briefly between sets and gently stretch your triceps to reduce tension.
For extra variation, you can complement your workout with the best tricep exercises to take your arm development to the next level.
Different variations of tricep dips
There are several variations of tricep dips you can try to make your training more varied and target different parts of the triceps and other muscles. Here are three popular variations.
Tricep bench dips
Tricep bench dips involve placing your hands behind you on a bench or chair, lowering your body down to a 90-degree angle, and then pushing yourself back up.
Tricep dip machine
If you struggle to dip your own body weight, the dip machine is ideal for you. With this machine, you can adjust the weight, allowing you to build strength gradually. Eventually, you’ll be able to dip without any assistance.
Tricep dip bar
In addition to a bench, you can also use a dip station. If you can easily perform dips using your body weight, this is a great option. When this becomes too easy, you can make it more challenging by attaching a weight belt around your waist.
If that still feels too easy, you can increase the difficulty with extra weight. Combine this with compound exercises to maximise your strength and muscle growth.
Personal coaching at ProFit Gym!
Want to make sure your technique is correct? Get in touch or visit one of our clubs. Our coaches will be happy to help you with proper execution and a personalised training plan.
