The Importance of Triceps Dips

by Toluwani Oyesola February 23, 2022

It is a very good bodyweight exercise that helps to build the strength of the shoulder and arms. It can be done almost everywhere and can be made to suit different fitness levels.

Types of Tricep Dips

Knee Bent Dips: Here, instead of straightening the legs, the knees stay bent. It helps to offer more support and reduce the stress placed on the shoulder joints.

Bar Dips: It is done with the use of bars or rings. Hold the bars with straight arms, bend your knees so your feet are off the ground, then lower your body slowly till your elbows are bent between 45 and 90 degrees. Hold the position for one or two seconds, then press back up. Repeat a few times, end the set by straightening the legs to stand back up. This is an advanced level and should be done with care.

Muscles Worked By Tricep Dips

Upper Arm (Tricep Brachii, Bicep Brachii, Brachialis).

Lower Arm (Supinator, Brachioradialis).

Core (Rectus Abdominis, Transverse Abdominis, Internal Oblique, External Oblique).

Muscles Worked By Various Types of Tricep Dips

Knee Bent Dips: It works the muscles in the elbow and shoulders.

Bar Dips: This variations targets many muscles such as the Quadriceps, Hamstrings, Core and Triceps.

How To Do A Tricep Dips

The following are the steps to follow:

Step 1:Sit on the edge of a stable chair or weight bench, with your feet hip-width apart and your heels touching the ground.

Step 2: Use your hands to hold the edge of the sits, with your fingers pointing towards your feet, press into your palms to lift your body and slide forward, till your behind is clear of the chair edges.

*Look straight ahead.

Step 3: Lower your body till the angle of your elbow is between 45 and 90 degrees.

Step 4: Push yourself back till your arms are almost straight to complete one rep.

Step 5: Repeat step 3 and 4 15 more times to complete one set.

Benefit of Tricep Dips

It helps to activate and strengthen the Tricep Brachii.

It can strengthen the core muscles.

It helps to strengthen the arms.

It helps to strengthen the shoulders.

It helps to improve the balance of the body.

It can help to strengthen the wrists.

Common Injuries

When the correct posture is not maintained throughout this workout, it can result in some injuries such as:

Shoulder Ache: The shoulders should always be kept away from the ears, throughout this movement. Also, avoid straining the shoulder by dipping too low.

Elbow Strain: Avoid locking your elbows to protect it from getting strained. The elbows should be kept slightly soft at all time.

If you are looking to develop your triceps without having to lift heavy weights, this is the exercise for you. It can be incorporated into your upper body and arm workout, without the use of any special equipment.