The tricep dip exercise tones the tricep muscles using the person’s own weight as resistance. The greatest attraction of triceps dips is that the exercise is a great compound exercise that does not need special equipment and may be performed any time, anywhere!
Equipment:
Both men and women can perform these exercises. You may use a dip stand or parallel dipping bar along with a weight belt and dumbbells if these are available to you. You may also do the exercise with a chair for support. It’s all up to you!
How to do Tricep Dips?
Parallel dipping bar for advanced trainees
Starting position:
- Grip the tricep parallel dip bar and raise your legs off the step, taking your entire weight on your arms
- Cross your legs at the ankles and keep them raised at a 90 degree angle from the body (‘L’ shape) throughout the exercise
- Lean forward slightly
- Tuck your abs in
The Movement:
- Exhale as you lower yourself gently until your chest is level with the arms
- Hold for a second
- Push yourself back up to the starting position gently
- Do not lock your elbows when you are at the top of the movement.
Tricep Dips using a chair
Starting Position:
- Stand in front of a sturdy bench or chair with your back to the chair.
- Lean back and place your arms on the chair with palms down and fingers facing forwards. Arms should be closer than shoulder width.
The Movement:
- Bend knees and legs so they are at a 90-degree angle to the body
- Exhale as you lower your body by bending at the elbows. Elbows should point behind you and not away from the body.
- Straighten your arms and raise yourself up by squeezing the elbows. Inhale slowly. Do not lock elbows.
Tips:
You may add intensity to the exercise by placing your feet on a bench and placing extra weight plates on top of them. In case you are using a tricep dip stand, you can add intensity by using dumbbells attached to a weight belt.
- While performing the exercise, do not shrug the shoulders
- Keep your hips close to the chair and feel the squeeze in your triceps
- Keeping the feel closer to the chair makes the move easier to perform.
In Conclusion:
Tricep dips are an excellent way of working the triceps. Since you do not need any special equipment for this, it makes a great travel exercise. These are advanced isolation tricep exercises and they yield great results if done properly.
Other exercises you should do are the tricep lying extension and the tricep pushup
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