Find parallel bars or dip bars and position yourself between them.
Place your hands on the bars, shoulder-width apart, with your palms facing down. Your arms should be fully extended.
Follow these steps to perform Tricep Dips with correct form:
- Find parallel bars or dip bars and position yourself between them. Place your hands on the bars, shoulder-width apart, with your palms facing down. Your arms should be fully extended.
- Keep your legs straight or bend your knees at a 90-degree angle, depending on your comfort and fitness level. Cross your ankles if needed.
- Lower your body by bending your elbows until your upper arms are parallel to the ground. Maintain a slight forward lean in your torso.
- Push through your palms and engage your triceps to lift your body back up to the starting position. Keep your elbows close to your body throughout the movement.
- Repeat the exercise for the recommended number of repetitions.
Tips on doing this exercise
To maximize the effectiveness of your Tricep Dips, consider these tips:
- Maintain proper form throughout the exercise. Keep your shoulders down, chest lifted, and core engaged.
- Focus on the contraction of your triceps as you push your body back up to the starting position.
- Control the movement and avoid using momentum to complete the exercise. Perform Tricep Dips in a slow and controlled manner.
- Adjust the intensity by altering the angle of your body. Performing Dips with your feet elevated or using a dip machine can increase the challenge.
Ensure safe and effective execution of Tricep Dips by avoiding these common mistakes:
- Allowing your shoulders to shrug or hunch up during the exercise. Keep your shoulders down and away from your ears.
- Flaring your elbows out to the sides. Keep your elbows tucked in close to your body throughout the movement to emphasize tricep engagement.
- Lowering your body too far or going beyond a comfortable range of motion. Stop the descent when your upper arms are parallel to the ground to avoid excessive strain on your shoulders.
- Beginners: Aim for 8-10 repetitions per set, performing 2-3 sets.
- Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.