Exercise Tutorial: Tricep Dips
Table of Contents
What Are Tricep Dips
Tricep Dips are an effective bodyweight exercise that will help to increase the size and strength of the muscles in the upper body. Tricep Dips have many variations that will aid beginners to successfully complete the Tricep Dip, and challenge advanced athletes.
How to Do Tricep Dips
Tricep Dips appear as a simple bodyweight exercise, and they are once you learn the proper movement pattern! This tutorial will explain how to perform the Tricep Dip using a dip bar. Keep reading below to learn about other variations of the Tricep Dip.
Follow these steps to learn the correct way of doing Tricep Dips:
Step in-between the parallel bars and place each hand on the bar with a firm grip.
Take a small hop or jump and engage the core to raise the body and straighten your arms. As you do this, bend your knees to form a 90-degree angle, you may cross your legs if you wish.
Slowly ‘dip’ the body by bending at the elbows while keeping the torso upright. Continue the dip until your shoulders are below the elbows.
Once you have completed the Tricep Dip, return to the starting position by straightening your arms. The elbows should be locked out. Repeat the Tricep Dip for as many sets and reps as required.
This is how you perform the Tricep Dip!
Tricep Dip Form
There are some key points to remember while performing the Tricep Dip that can make the exercise easier and more efficient. Some points to remember when performing the Tricep Dip include,
Your hands should be positioned just outside of the hips and under the shoulders.
Try to keep the forearms vertical.
Lock out the elbows at the top of the movement.
Do not flare the elbows when performing the dip.
Keep the head in-line with the upper body and gaze forwards.
Keep your shoulders down and back as you perform the Tricep Dip.
Control your breathing.
Tricep Dips Benefits
The Tricep Dip has many benefits, all of which are great reasons to include this movement in your exercise routine. Some of the benefits of the Tricep Dip include:
Increased size and strength of the Triceps, Shoulders and Chest
Stronger Core
Improved muscle tone
Easy to scale and adapt to your ability
Why Are Tricep Dips Useful
Aside from the benefits of Tricep Dips that we previously mentioned, Tricep Dips are useful because its variations allow every experience level to be able to complete the exercise. For instance, performing Tricep Dips using an assisted machine will help beginners or those will less upper body strength to be able to complete multiple reps and sets of the exercise without quickly fatiguing or burning out.
Those who have more upper body strength can be challenged by adding weight to their Tricep Dip. Overall, the Tricep Dip is a versatile exercise that can be tailored for all abilities.
Tricep Dips Muscles Worked
The Tricep Dip is a great way to build strength in the shoulders and upper body. Specifically, the Tricep Dip will engage the following muscles:
The main muscle engaged during the Tricep Dip is the Triceps Brachii. The muscles of the shoulders and chest are secondary.
Chest Dips Vs Tricep Dips
Chest Dips and Tricep Dips are very similar in terms of the overall movement, however they do have their differences! Two main differences between the Chest Dip and the Tricep Dip is that Chest Dips involve a forwards lean of the torso, and less flexion at the elbow. If you are stuck deciding between the Chest and the Tricep Dip, we suggest sticking with the Tricep Dip as the dip will fully engage the Triceps, and there are exercises that isolate the chest more effectively than the Chest Dip can.
Tricep Dips Variations
The Tricep Dip has variations that suit every ability. Keep reading below to learn about variations of the Tricep Dip.
Tricep Bench Dips
Tricep Bench Dips are performed using a bench and have your heels touching the floor. To perform the Tricep Bench Dip, place your palms on the edge of a bench behind you and walk your legs out in front of you until they are fully extended. Bend at the elbow to ‘dip’ and lower the body towards the floor. Re-extend the elbow to return to the starting position.
Tricep Dips Machine
Tricep Dips on the Machine are a great way for beginners to get assistance and learn the proper form for the Tricep Dip. Select the weight you would like and place both knees on the pad. Grip the bar on either side and perform the Tricep Dip. As you perform more reps and sets, try to reduce the amount of assistance you need in order to progress.
Those who do not require assistance and can complete the Tricep Dip workout without assistance may use the Tricep Dip Machine without the assistive pad. Simply lower the pad and perform the Tricep Dip as usual.
Seated Tricep Dip
The Seated Tricep Dip takes place in a machine where you add the load. Select the amount of weight you’d like and sit in the machine. Press down on the handles of the machine to perform the Tricep Dip while maintaining a straight back.
Weighted Tricep Dip
The weighted tricep dips require either a weighted vest or a chain attachment to which you can add weighted plates. Another method to perform weighted tricep dips is by holding a dumbbell between your feet, crossing them together to secure it.
Triceps Dips Alternatives
There are a couple of alternatives to triceps dips that can substitute for the exercise, though they do not mimic the motion exactly. Here are the alternatives:
