Triceps Dips

Exercise / Triceps

How To do Triceps Dips

Triceps Dips

Starting Position: For Dips you should begin in the up position with your elbows straight. If you’re a little shorter than the machine you may have to jump a little to get into the starting position.

Form: Inhale and bend your elbows to slowly lower your body towards the floor. Lean your body forward very slightly as you lower. Hold for a brief second at the bottom and then exhale and straighten your elbows to go back to the starting position.

Personal Trainer Tips: Move in a slow and controlled manner. If you move to fast, it is very easy to sway back and forth.

Use a comfortable range of motion. You don’t need to lower as low as possible. Bend your elbows and shoulders to about 90 degrees.

The challenge with triceps dips is that you have to be strong enough to lift almost your entire body weight. If you’re not strong enough to do full dips, consider building up your strength with bench dips, lever tricep dip, or a dip assist machine.

Triceps Dips Benefits

  • Triceps dips are a compound exercise as they worked multiple muscle groups simultaneously. Although this bodyweight exercise mainly targets the triceps, it also hits your chest and front of your shoulder.
  • Triceps dips are one of the most effective exercises to increase arm strength and also build lean muscle in your upper arms.
  • Triceps dips are a closed kinetic chain exercise and express that you do the movements around a fixed point. It increases compression force on your joints thereby improving stability.

triceps anatomy

The triceps muscles are the three-part muscle structure that covers the back of the arm. The main purpose in back arm muscle movements is to focus on the triceps muscles. As most movements work all of the triceps muscles, there are muscle groups in which they are the main area of influence.
There are many exercises to build the triceps muscles, but instead of doing all these movements in the same workout, focus on choosing exercises that emphasize all different parts of the triceps.

Triceps Dips – Muscles Worked

Target - Triceps
Synergists - Anterior Deltoid
Synergists - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Pectoralis Minor
Synergists - Rhomboids
Synergists - Levator Scapulae
Synergists - Latissimus Dorsi
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Lower Trapezius
bench dips muscle worked