How To Do Triceps Dips

Muscle Groups worked: Triceps This is a great exercise if..

How To Do Triceps Dips

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a Intermediate or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great compound exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

The muscle that’s targeted when doing this exercises is the long head of the tricep it’s the main muscle that makes and gives you that horse shoe look. The Shoulders and chest are also worked when doing this exercise.

Exercise Instructions:

  1. To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat for desired reps.


Triceps Dips Tips:

If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your body weight.

Otherwise, a spotter holding your legs can help.

More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Triceps Dips. As you progress and become adept, increase your reps and sets. However, avoid over training your triceps. Only train your triceps once per week for optimal results.

Consider your entire program and keep your overall volume for triceps a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

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