Triceps Dip Exercise Images
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Triceps Dip
Target Muscles
Equipment Required
Exercise Type
Reps Only
How To Do
Start by gripping parallel bars with arms straight and body upright, legs bent and feet crossed behind you. Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the ground. Press back up to the starting position, ensuring your shoulders stay down and away from your ears.
Step-by-Step Instructions
- Begin by positioning yourself on a dip machine or parallel bars. Grip the bars firmly with your palms facing inward and arms fully extended. Keep your body upright and your legs bent at the knees, with feet crossed behind you for stability.
- Slowly lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your upper arms are parallel to the ground or slightly below, ensuring your shoulders remain down and away from your ears.
- Engage your triceps and push yourself back up to the starting position by straightening your arms. Avoid locking your elbows at the top of the movement.
- Repeat the movement for the desired number of repetitions, maintaining control and proper form throughout the exercise.
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Frequently Asked Questions
- What muscles do triceps dips work?
- Triceps dips primarily target the triceps on the back of your upper arms. They also engage the chest, shoulders, and your core muscles to stabilize the movement.
- Do I need equipment to do triceps dips?
- You can perform triceps dips using parallel bars, a dip machine, or even a sturdy chair or bench at home. Bodyweight dips are effective, but adding resistance like a weighted belt can increase difficulty.
- Are triceps dips suitable for beginners?
- Beginners can perform triceps dips, but it’s best to start with a bench or assisted dip machine to reduce the load. Focus on proper form and controlled movement before progressing to full bodyweight dips.
- What are common mistakes to avoid when doing triceps dips?
- Common mistakes include flaring your elbows outward, shrugging your shoulders, and lowering too far, which can strain the joints. Keep your elbows close, shoulders down, and only lower until your upper arms are parallel to the floor.
- How many sets and reps of triceps dips should I do?
- For strength and muscle growth, aim for 3–4 sets of 8–12 reps. If your goal is endurance, perform 2–3 sets of 15–20 reps using lighter resistance or assisted dips.
- How can I make triceps dips safer for my shoulders?
- Avoid dropping too low, as excessive range can put stress on the shoulder joint. Maintain a neutral spine, engage your core, and keep your shoulders stable throughout the movement.
- What are some variations of triceps dips I can try?
- You can try bench dips for easier loading, weighted dips for strength progression, or straight-leg dips to increase core engagement. Assisted machine dips are great for building up to full bodyweight form.