Tricep Dips: How to Guide (+GIF) & Alternatives
Tricep Workouts
Aug 24, 2023
The Tricep Dip
When it comes to sculpting strong and toned arms, tricep dips are a classic and effective exercise that should not be overlooked.
Whether you’re a beginner or a seasoned fitness vet, this exercise should be in the workout rotation.
This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush tricep dips.
What are Tricep Dips?
Tricep dips are a bodyweight exercise that primarily targets the triceps brachii muscles located at the back of your upper arm.
They can be performed using parallel bars, a bench, or even the edge of a sturdy chair.
Equipment Needed:
Bench or bars
Weights (if looking for increased gains)
Steps to Crush Tricep Dips:
Find your Platform
Hunt down parallel bars, the edge of a couch, or any surface that can handle your muscles. Plant your hands on the surface, shoulder-width apart, and send your legs out, heels touching the ground.
The Start
Lower your body. Bend those elbows straight back, all while keeping your core on lockdown. Your hips should be flirting with the edge of your chosen surface.
Go Down, Down Baby
Breathe in as you descend. Keep it classy with elbows at 90 degrees (or a smidge less). Don't forget to keep your back cozy with the bench or bars and avoid any shoulder hunching. We're not here for bad posture.
Rise and Shine
Exhale as you push through your palms, resurrecting your body like the arm hero you are. Those triceps are working hard, so show 'em off with pride!
Encore
Aim for 2-3 sets of 10-15 reps. If you're a tricep-dipping newbie, start small and work your way up. Quality over quantity, my friend!
Target Muscle Group
Exercise Variations:
Weighted Tricep Dips
Once you've mastered bodyweight dips, you can add additional resistance by wearing a weighted belt or holding a dumbbell between your feet.
Bench Tricep Dips
Using a bench allows for a greater range of motion and targets slightly different muscle fibers. Keep your legs bent at a 90-degree angle and your feet on the ground to modify the intensity.
Tricep Dip Machine
Some gyms offer a tricep dip machine that provides stability and controlled resistance. This variation is particularly useful for beginners.
Alternative Exercises:
Skull Crushers
On a flat bench, hold an EZ barbell or dumbbell over your head. Bend your arms to the point where the bar almost touches your forehead. Push the bar back to the starting position.
Tricep Pushdowns
This machine-based exercise effectively isolates the triceps using a cable and bar attachment. Stand facing the cable machine and use the bar to push down while keeping your upper arms stationary.
Diamond Push-Ups
Get into a standard push-up position, but bring your hands close together to form a diamond shape with your thumbs and index fingers. This places greater emphasis on the triceps.
The Tricep Dip
When it comes to sculpting strong and toned arms, tricep dips are a classic and effective exercise that should not be overlooked.
Whether you’re a beginner or a seasoned fitness vet, this exercise should be in the workout rotation.
This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush tricep dips.
What are Tricep Dips?
Tricep dips are a bodyweight exercise that primarily targets the triceps brachii muscles located at the back of your upper arm.
They can be performed using parallel bars, a bench, or even the edge of a sturdy chair.
Equipment Needed:
Bench or bars
Weights (if looking for increased gains)
Steps to Crush Tricep Dips:
Find your Platform
Hunt down parallel bars, the edge of a couch, or any surface that can handle your muscles. Plant your hands on the surface, shoulder-width apart, and send your legs out, heels touching the ground.
The Start
Lower your body. Bend those elbows straight back, all while keeping your core on lockdown. Your hips should be flirting with the edge of your chosen surface.
Go Down, Down Baby
Breathe in as you descend. Keep it classy with elbows at 90 degrees (or a smidge less). Don't forget to keep your back cozy with the bench or bars and avoid any shoulder hunching. We're not here for bad posture.
Rise and Shine
Exhale as you push through your palms, resurrecting your body like the arm hero you are. Those triceps are working hard, so show 'em off with pride!
Encore
Aim for 2-3 sets of 10-15 reps. If you're a tricep-dipping newbie, start small and work your way up. Quality over quantity, my friend!
Target Muscle Group
Exercise Variations:
Weighted Tricep Dips
Once you've mastered bodyweight dips, you can add additional resistance by wearing a weighted belt or holding a dumbbell between your feet.
Bench Tricep Dips
Using a bench allows for a greater range of motion and targets slightly different muscle fibers. Keep your legs bent at a 90-degree angle and your feet on the ground to modify the intensity.
Tricep Dip Machine
Some gyms offer a tricep dip machine that provides stability and controlled resistance. This variation is particularly useful for beginners.
Alternative Exercises:
Skull Crushers
On a flat bench, hold an EZ barbell or dumbbell over your head. Bend your arms to the point where the bar almost touches your forehead. Push the bar back to the starting position.
Tricep Pushdowns
This machine-based exercise effectively isolates the triceps using a cable and bar attachment. Stand facing the cable machine and use the bar to push down while keeping your upper arms stationary.
Diamond Push-Ups
Get into a standard push-up position, but bring your hands close together to form a diamond shape with your thumbs and index fingers. This places greater emphasis on the triceps.
The Tricep Dip
When it comes to sculpting strong and toned arms, tricep dips are a classic and effective exercise that should not be overlooked.
Whether you’re a beginner or a seasoned fitness vet, this exercise should be in the workout rotation.
This guide will break down the exercise into step-by-step instructions and provide valuable tips to help you crush tricep dips.
What are Tricep Dips?
Tricep dips are a bodyweight exercise that primarily targets the triceps brachii muscles located at the back of your upper arm.
They can be performed using parallel bars, a bench, or even the edge of a sturdy chair.
Equipment Needed:
Bench or bars
Weights (if looking for increased gains)
Steps to Crush Tricep Dips:
Find your Platform
Hunt down parallel bars, the edge of a couch, or any surface that can handle your muscles. Plant your hands on the surface, shoulder-width apart, and send your legs out, heels touching the ground.
The Start
Lower your body. Bend those elbows straight back, all while keeping your core on lockdown. Your hips should be flirting with the edge of your chosen surface.
Go Down, Down Baby
Breathe in as you descend. Keep it classy with elbows at 90 degrees (or a smidge less). Don't forget to keep your back cozy with the bench or bars and avoid any shoulder hunching. We're not here for bad posture.
Rise and Shine
Exhale as you push through your palms, resurrecting your body like the arm hero you are. Those triceps are working hard, so show 'em off with pride!
Encore
Aim for 2-3 sets of 10-15 reps. If you're a tricep-dipping newbie, start small and work your way up. Quality over quantity, my friend!
Target Muscle Group
Exercise Variations:
Weighted Tricep Dips
Once you've mastered bodyweight dips, you can add additional resistance by wearing a weighted belt or holding a dumbbell between your feet.
Bench Tricep Dips
Using a bench allows for a greater range of motion and targets slightly different muscle fibers. Keep your legs bent at a 90-degree angle and your feet on the ground to modify the intensity.
Tricep Dip Machine
Some gyms offer a tricep dip machine that provides stability and controlled resistance. This variation is particularly useful for beginners.
Alternative Exercises:
Skull Crushers
On a flat bench, hold an EZ barbell or dumbbell over your head. Bend your arms to the point where the bar almost touches your forehead. Push the bar back to the starting position.
Tricep Pushdowns
This machine-based exercise effectively isolates the triceps using a cable and bar attachment. Stand facing the cable machine and use the bar to push down while keeping your upper arms stationary.
Diamond Push-Ups
Get into a standard push-up position, but bring your hands close together to form a diamond shape with your thumbs and index fingers. This places greater emphasis on the triceps.
