Tricep Dips Muscle Worked, Benefits & Gif image

Target Muscle Group:

Triceps

Equipment Required

Dip Station

Experience Level:

Beginner

Secondary Muscles

Chest, Shoulders

Ideal sets & reps:

3 sets of 8 reps

Benefits

1. Tricep dips engage and strengthen the shoulder and elbow joints, improving their stability and range of motion.
2. Tricep dips replicate the pushing motion used in daily activities, enhancing functional fitness and making everyday tasks easier.
3. Tricep dips target and strengthen the muscles on the back of the upper arms, leading to increased size, strength, and definition of your muscles.
4. Tricep dips engage multiple upper body muscles, including the shoulders, chest, and core, leading to improved overall strength, endurance, and muscular development.
5. Tricep dips require core stabilization to maintain proper form and balance during the exercise. This engagement of the core muscles adds an additional benefit, helping to improve core strength and stability.

1. Locate parallel bars, a bench, or the edge of a sturdy chair or countertop. Ensure that the surface can support your weight and won't slip during the exercise.
2. Sit on the edge of the surface with your hands placed next to your hips, fingers gripping the edge, and palms facing downward. Extend your legs forward, keeping your knees slightly bent.
3. Using your arms, lift your body off the surface while maintaining a strong grip. Walk your feet forward, allowing your buttocks to clear the edge of the surface.
4. Slowly bend your elbows, lowering your body down while keeping your back close to the surface. Lower until your upper arms are parallel to the ground or your elbows reach approximately a 90-degree angle.
5. Push through your palms and straighten your arms to raise your body back up to the starting position. Keep your elbows slightly bent at the top to maintain tension on the triceps. Repeat the exercise for the desired number of repetitions.

1. Activate your core muscles throughout the exercise to provide stability and prevent excessive strain on your lower back.
2. Keep your back close to the surface and your shoulders down and away from your ears. Avoid rounding your shoulders or allowing them to hunch forward.
3. Perform the dips in a slow and controlled manner, focusing on the contraction and extension of your triceps. Avoid using momentum or swinging your body.
4. Keep your elbows pointing straight back and close to your body. Avoid allowing them to flare out to the sides, as this can put unnecessary stress on the shoulders.
5. As you become stronger, you can progress by increasing the depth of the dip or adding additional resistance, such as using a weighted belt or holding a dumbbell between your feet.