Weighted Tricep Dips

Weighted Tricep Dips are a fantastic exercise that specifically targets the triceps, the muscles on the back of your upper arms. This exercise can be done using a bench, a chair, or parallel bars, making it a versatile option for both home and gym workouts.

To perform Weighted Tricep Dips, you start by sitting on the edge of the bench or chair with your feet firmly planted on the ground. Place your hands shoulder-width apart on the bench, gripping the edge firmly. Slowly slide your butt off the bench, supporting your body weight with your arms. For an added challenge, you can place a weight plate on your lap or use a dip belt with weighted plates hanging from it.

Weighted Tricep Dips are an effective exercise for building upper body strength and muscle definition. By using additional weights, you can intensify the exercise and continue to challenge your triceps as they adapt and grow stronger. It's important to maintain proper form throughout the exercise to ensure you are effectively targeting the triceps while minimizing strain on other joints or muscles.

Remember, it's always crucial to warm up before performing any exercise and start with lighter weights to master the movement before progressing to heavier loads. Keep in mind that everyone's fitness level is different, so it's important to listen to your body and not push yourself beyond your limits. Feel free to incorporate Weighted Tricep Dips into your regular fitness routine for strong and sculpted triceps.

Instructions

• Start by sitting on the edge of a sturdy chair or bench.
• Place your hands shoulder-width apart on the edge of the chair or bench, fingers facing forward.
• While keeping your back close to the chair or bench, slowly walk your feet forward, allowing your hips to drop down and your knees to bend at a 90-degree angle.
• Hold a dumbbell between your feet or cross your ankles for added resistance.
• Engage your core muscles and slowly lower your body by bending your elbows, allowing them to flare out to the sides.
• Lower yourself until your upper arms are parallel to the floor, or until you feel a stretch in your triceps.
• Pause for a brief moment, then push through your palms to extend your arms and raise your body back up to the starting position.
• Repeat for the desired number of repetitions.
• Remember to control the movement throughout the exercise and maintain proper form.

Tips & Tricks

• Focus on proper form and technique to maximize tricep activation.
• Start with a weight that challenges you but allows for proper form.
• Gradually increase the weight as you get stronger to continue making progress.
• Engage your core to maintain stability throughout the movement.
• Keep your elbows close to your body and pointing backward to target the triceps effectively.
• Control the descent and ascent of the movement to fully engage the triceps.
• Breathe properly during the exercise to maintain a steady rhythm.
• Stretch and warm up your triceps before performing weighted tricep dips.
• Include tricep-focused exercises in your overall workout routine for balanced arm development.
• Listen to your body and rest when needed to prevent overuse injuries.