Tricep Dips

Introduction

Tricep dips are a fundamental bodyweight exercise that primarily targets the triceps brachii, the muscle located on the back of the upper arm. This versatile movement also engages the shoulders, chest, and core, making it an excellent compound exercise for upper body strength and hypertrophy. Whether performed on parallel bars, a bench, or even the edge of a sturdy chair, tricep dips can be easily modified to suit various fitness levels, from beginners to advanced athletes. Incorporating tricep dips into your workout routine can help build muscle mass, improve arm definition, and enhance overall upper body functionality.

Execution

How to Perform Tricep Dips

Setup

1. Find a stable bench, chair, or parallel bars that can support your weight.
2. Sit on the edge of the bench or chair with your hands placed next to your hips, fingers pointing forward.
3. Extend your legs out in front of you, keeping your heels on the ground and your legs straight. Alternatively, you can bend your knees to make the exercise easier.
4. Shift your weight onto your hands and slide your hips off the edge of the bench or chair.

Execution

1. Begin by bending your elbows and lowering your body towards the ground. Keep your elbows pointing backward and close to your body.
2. Lower yourself until your upper arms are parallel to the ground or you feel a stretch in your shoulders.
3. Pause briefly at the bottom of the movement.
4. Push through your palms to straighten your arms and lift your body back to the starting position.
5. Repeat for the desired number of repetitions.

Finishing

1. After completing your set, carefully slide your hips back onto the bench or chair.
2. Stand up slowly to avoid dizziness.
3. Take a moment to stretch your triceps and shoulders if needed.