Tricep Dips:
Although tricep dips may seem very basic, they are one of the most underrated mass builders out there. The tricep dip is a compound bodyweight exercise that targets the triceps, shoulders, and chest while building upper-body strength and muscle. When performed with proper form, dips effectively train elbow extension through a full range of motion, making them a valuable movement for both beginners and advanced lifters. In this tutorial, you’ll learn correct setup, technique cues, common mistakes to avoid, and how to modify or progress the exercise for your training level.
Now let’s dive in!! 👇
Proper Form for Tricep Dips:
- Starting Position: Grip parallel dip bars with your hands shoulder-width apart, arms fully extended but not locked out. Keep your body upright and legs slightly bent or straightened in front of you.
- Engage Your Core: Brace your core and keep your chest up while maintaining a neutral spine.
- Lowering Motion: Bend your elbows and slowly lower your body until your upper arms are about parallel to the ground. Keep your elbows close to your body.
- Peak Contraction: Pause briefly at the bottom while keeping tension in your triceps.
- Pressing Up: Push through your palms and straighten your arms to return to the starting position.
Common Mistakes:
- Leaning Too Far Forward: This shifts emphasis to the chest instead of the triceps. Keep your torso upright.
- Elbows Flaring Out: Keep elbows close to your body to avoid shoulder strain and maintain tricep engagement.
- Lowering Too Deep: Going too low can put excessive stress on the shoulders. Stop when your upper arms are parallel to the ground.
- Using Momentum: Avoid bouncing at the bottom; use a controlled motion to engage the triceps effectively.
- Not Engaging the Core: A weak core can lead to instability. Keep your abs tight throughout the movement.
- Locking Out the Elbows: Fully extend but avoid hyperextending the elbows to prevent joint strain.
Tricep Dips Tutorial
Variations of Tricep Dips
1. Assisted Dips
2. Tricep Dips Using A Bench
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