Tricep dips
Tricep dips are an effective exercise to build strength in the triceps, the muscles on the back of the upper arm. The exercise requires only a bench, chair, or stable surface and is ideal for toning the arms and improving upper body strength. It can be performed almost anywhere, making it perfect for both beginners and experienced individuals.
Proper Technique
Here's how to perform a proper tricep dip:
- Sit on the edge of a bench or chair and place your hands next to your hips.
- Push your hips off the bench and extend your legs in front of you (for an easier variation, keep your knees bent).
- Lower your body by bending your elbows while keeping your back close to the bench.
- Press yourself back up by straightening your elbows. Repeat for the desired number of repetitions.
This video shows how women can perform tricep dips correctly and ensure that the technique is safe and effective.
Common Mistakes
To achieve the best results and avoid injuries, you should avoid these mistakes:
- Flaring elbows: Keep your elbows tight to your body to ensure that the triceps are doing most of the work.
- Depth: Don’t go too low in the movement, as it can strain the shoulder joint. Keep the movement controlled.
- Too far from the bench: Make sure your back stays close to the bench to minimize stress on the shoulders.
In this video, Sydney Lotuaco demonstrates how to adjust your form during tricep dips to avoid overloading your shoulders and get the most out of the exercise.
Modifications and Variations
There are several ways to vary tricep dips to suit your level:
- Bent knee variation: Keep your knees bent for an easier version, making it less taxing on the arms.
- Feet elevated: For more of a challenge, you can place your feet on an elevated surface.
- Weighted tricep dip: Place a weight on your hips to increase resistance and make the exercise more demanding.
Reps and Sets
For beginners, 3 sets of 8-12 repetitions is a good starting point. As you get stronger, you can increase the number of repetitions or add weight for extra challenge.
Breathing
Inhale while lowering your body, and exhale as you press yourself back up. This helps to keep the movement controlled and stable.