Primary Muscle Group: Triceps
Secondary Muscle Group: Chest, Shoulders
Equipment Needed: Dip Bar
The Benefits of Triceps Dips
The triceps dips is a bodyweight exercise performed on parallel bars or on a pull-up and dip station. It targets the triceps first, but also stretches and strengthens the chest and shoulders. Dips with a triceps focus are usually performed with an upright torso, the knees bent and crossed, and the arms close to the body. Dips can be performed for low reps for strength or higher reps for muscle growth.
Some of the key benefits to doing the Triceps dips are;
Builds muscle and strength in the triceps, as well as the chest and shoulders
Can add extra weight with a dip belt, dumbbell, or chain
Serious upper-body training with minimal equipment
If you are looking for other exercises that are the best for building muscle or wanting to lose body fat then you should check our Free Workout Plan or our Workout Plans With Coaching for professionally designed workout plans that have been proven to get results.
The Risks of doing Triceps Dips
Do not lower yourself down too far, as this can result in heavy strain on your shoulder joints and possible injury. It’s also very important that, when doing triceps dips, that you are fully warmed up & you stay control of the movement because you are very vulnerable to pectoral muscle tears.
So before giving triceps dips a go, here's exactly how to do them without risking pain or injury.
How To Do Triceps Dips
1. Many people don't know that there are two ways to do dips. Focusing on your triceps, or focusing on your chest. This version of the dip hits the triceps hardest. Grasp the parallel dip bars with an inward grip.
2. If the bars are adjustable, adjust them in to around shoulder width apart.
3. Jump up of the floor and take your weight on the bars.
4. The key to hitting your triceps on this version of the dip is to keep your body as straight as possible and don't lean forward. This may mean not crossing your legs and keeping them hanging down.
5. Slowly lower yourself down, keeping your eyes facing forward.
6. Lower until your elbow is at around the same height as your shoulder, and then raise your body back up without locking your arms at the top of the movement.
7. Repeat for desired reps.
For Perfect Technique
Use the mind-muscle connection to focus on working your triceps throughout the movement. Squeeze your triceps hard at the top of the movement and feel the stretch on the way down.
Do not lock your elbows out at the top of the movement.
And finally, keep the rep timing slow for maximum results from this exercise.
Once you have mastered Triceps Dips exercise you can try alternative exercises that target similar muscle groups such as;
How To Do Rope Triceps Extensions
1. Start by attaching a rope to a cable stack as high as possible and take a standing position.
2. Grasp the rope with a neutral grip (palms facing in) and lean forward slightly by hinging at the hips.
3. Initiate the movement by extending the elbows and flexing the triceps.
4. Pull the rope downward until the elbows are almost locked out and then slowly lower under control back to the starting position.
5. Repeat for the desired number of repetitions.
How To Do Skull Crushers
1. Select your desired weight and sit on the edge of a flat bench with the bar.
2. To get into position, lay back and keep the bar close to your chest. Once you are supine, press the weight to lockout.
3. Lower the weights towards your head by unlocking the elbows and allowing the ez bar to drop toward your forehead or just above.
4. Once your forearms reach parallel or just below, reverse the movement by extending the elbows while flexing the triceps to lockout the weight.