Triceps Dip

The triceps dip is a highly effective exercise that targets the triceps, the muscles located at the back of your upper arm. This exercise is commonly performed using a dip bar or a sturdy elevated surface such as a bench or step. Triceps dips primarily engage the triceps muscles, but they also work the chest, shoulders, and core muscles to a lesser extent. To perform triceps dips, you position yourself with your hands gripping the dip bars or the edge of the elevated surface, while your arms are fully extended and your feet resting on the floor. From this starting position, you slowly lower your body by bending your elbows until your upper arms are parallel to the ground or you feel a stretch in your triceps. Finally, you push through your palms, extending your arms to return to the starting position. Triceps dips are a versatile exercise suitable for beginners to advanced fitness enthusiasts. By modifying the position of your feet or adjusting the distance between the dip bars, you can regulate the level of difficulty. Triceps dips can be incorporated into a full-body workout routine or used as an isolated exercise to specifically target the triceps. Remember to maintain proper form throughout the exercise, engaging your core muscles, and avoiding any jerking or swinging motions for optimal results.

Instructions

• Start by sitting on a sturdy chair or bench. Place your hands shoulder-width apart on the edge of the chair, fingers pointing forward.
• Walk your feet forward, sliding your hips off the edge of the chair.
• Bend your elbows and slowly lower your body toward the floor while keeping your back close to the chair.
• Pause when your elbows are at a 90-degree angle, then push through your palms to straighten your arms and lift your body back up.
• Repeat for the desired number of repetitions.

Tips & Tricks

• Focus on maintaining proper form throughout the movement.
• Increase the challenge by using a dip bar or placing your hands on the edge of a sturdy chair or bench.
• Engage your core muscles by keeping your abs tight and back straight.
• Breathe deeply and exhale as you push yourself up, inhale as you lower down.
• Aim for slow and controlled movements to effectively target the triceps muscles.
• Start with a comfortable range of motion and gradually increase the depth of your dip as you get stronger.
• To make the exercise easier, bend your knees and keep your feet closer to your body.
• Ensure that your shoulders are being actively pulled down and back, away from your ears.
• Consider using resistance bands or weighted vests to add intensity to your triceps dip workout.