How to Do Triceps Dips
Tricep dips are compound exercises (exercises that use multiple muscle groups at the same time) that target the triceps, which are the muscles on the back of your upper arms. They also work other muscles, including those in the shoulders and chest. Tricep dips involve repetitive shoulder movements and may worsen shoulder bursitis (painful swelling of the shoulder bursa).
To perform tricep dips, you can use a bench, chair, stair, or even the floor. Here's how to do them:
- Sit on the edge of a chair or bench with your feet firmly planted on the floor.
- Place your hands palms down on the edge of the chair or bench next to your hips, with your fingers pointing forward.
- Tighten your glutes (your buttock muscles) and lift your hips off of the chair until your arms are straight.
- Bend your elbows and lower your body as low as you can, feeling a stretch in your triceps.
- Press your hands into the chair or bench and use your triceps muscles to push yourself back up to the starting position.
Tricep dips can be beneficial for several reasons, including:
- Strengthening: Tricep dips challenge and strengthen not only your triceps but also your pecs (chest muscles) and core. Strong upper arms, chest, and core can improve sports performance by improving pushing movements in various sports like basketball, volleyball, rugby, soccer, frisbee, running, CrossFit, football, dancing, and more.
- Injury prevention: Building strength in multiple muscle groups can make it quicker for your to recover from workouts and less prone to injuries during workouts.
Tricep dips may not be the best option for everyone. If you have shoulder issues or shoulder bursitis, it's best to avoid this exercise as it may worsen your condition. Always consult with a healthcare provider before including any new exercises into your routine.
Here are some tips for adding tricep dips into fitness routines:
- Start with proper form: Make sure to maintain good posture throughout the exercise by keeping your shoulders down and back and engaging your core.
- Gradually increase intensity: As you become more comfortable with tricep dips, you can challenge yourself by straightening your legs or balancing on one leg for an added challenge. You can also place a weight plate on your lap to increase resistance.
- Include tricep dips in circuit training: Tricep dips can be included in circuit training routines where you perform a several of exercises one after another with minimal rest in between.
- Modify as needed: If using a chair or bench is too hard initially, you can start by performing tricep dips on the floor with bent knees until you build enough strength to progress to more advanced ways of doing tricep dips.
Remember that while tricep dips can be beneficial for many people, it's important to listen to your body and avoid pushing yourself too hard. If you experience any pain or discomfort during this exercise, stop immediately and consult with a healthcare provider.