How to Do the Triceps Dips Exercise

There aren’t many body weight actions that mobilize as a lot upper-body muscle because the triceps dip train. Spanning two joints and 4 main muscle groups, traditional bar dips are an extremely easy and efficient strategy to construct muscle and energy in your triceps, chest, shoulders, and again — so long as they’re carried out safely and appropriately.

Right here’s how you can ensure you do them proper throughout your exercises.

Triceps Dips Train: Step-by-Step Directions

• Seize the parallel bars on a dip station and push your self up into the highest place. Your arms must be straight, shoulders down and again, core engaged, physique straight, and ankles crossed.
• Conserving your forearms vertical and your elbows at your sides (not flared), bend your arms as you slowly decrease your self below management. Cease when your higher arms are parallel with the ground (your arms ought to kind a 90-degree angle).
• Pause, then push your self again as much as the beginning place.

Security tip: It’s essential to keep away from dipping too low in triceps dips if you happen to expertise shoulder ache throughout the motion. The explanation to keep away from letting your higher arms dip beneath parallel with the ground is that doing so may cause impingement of the shoulder.

Shoulder impingement can be the explanation why it’s greatest to keep away from performing bench dips. The extreme power positioned on the shoulders throughout this train will increase danger of harm.

Too arduous? Inexperienced persons to bar dips can attempt one of many following modifications:

1. Place a field or step below the bars and carry out the transfer on one or each ft.
2. Safe a resistance band between the bars and place a knee or two within the loop as you carry out the train.

Muscle mass Labored by the Triceps Dips Train

Like all compound train, bar dips hit a lot of muscle groups involving motion at a number of joints. This can be a precept of useful health which, within the case of the triceps dips train, works the next muscle groups.

Triceps

The muscle on the again of your higher arm, or humerus, includes two-thirds of its total mass. Throughout the dips train, your triceps straightens your elbow.

Chest

Your chest consists of two muscle groups on both facet: the pectoralis main and the pectoralis minor. The bigger pec main flexes (or raises) your humerus, whereas the pec minor beneath it attracts your shoulders downward throughout triceps dips.

Shoulders

The muscle that presides above your arm consists of three completely different heads: the anterior, lateral, and posterior. Your anterior delt prompts throughout the dips train, serving to to flex your humerus.

Latissimus dorsi

Your higher physique’s largest muscle groups flank either side of your again. When performing bar dips, your lats draw your arms towards your physique’s midline.

How Can You Add Weight to Bar Dips?

If you wish to improve load throughout the triceps dips train you possibly can strap on a dip belt. Usually, dip belts function a series or strap which you can loop via a weight plate. Simply ensure you can carry out 10 or extra body weight dips earlier than you begin including to your load.