Tricep Dip

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.

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Follow these steps to perform Tricep Dips with correct form:

1. 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.
2. 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.
3. Lower your body by bending your elbows until your upper arms are parallel to the ground. Maintain a slight forward lean in your torso.
4. 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.
5. Repeat the exercise for the recommended number of repetitions.

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To maximize the effectiveness of your Tricep Dips, consider these tips:

1. Maintain proper form throughout the exercise. Keep your shoulders down, chest lifted, and core engaged.
2. Focus on the contraction of your triceps as you push your body back up to the starting position.
3. Control the movement and avoid using momentum to complete the exercise. Perform Tricep Dips in a slow and controlled manner.
4. 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.

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Ensure safe and effective execution of Tricep Dips by avoiding these common mistakes:

1. Allowing your shoulders to shrug or hunch up during the exercise. Keep your shoulders down and away from your ears.
2. Flaring your elbows out to the sides. Keep your elbows tucked in close to your body throughout the movement to emphasize tricep engagement.
3. 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.

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1. Beginners: Aim for 8-10 repetitions per set, performing 2-3 sets.
2. Intermediate/Advanced: Aim for 10-15 repetitions per set, performing 3-4 sets.

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