Triceps Dip
Step by step
How to perform
- Place your hands shoulder-width apart on the bench, ensuring your fingers are facing forward, and walk your feet out in front so your legs are straight.
- Slowly lower your body towards the ground by bending your elbows until they reach a 90-degree angle, keeping your back close to the bench.
- Once you've reached the bottom of the movement, push your body back up using your triceps to bring your body back to the starting position.
- Repeat this process for the desired amount of repetitions, ensuring to keep your core engaged and your body close to the bench throughout the exercise.
Overview
About this exercise
The Triceps Dip is a powerful bodyweight exercise that primarily targets and strengthens the triceps, but also engages the shoulders, chest, and upper back. This exercise is suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be modified to match the user's ability. People would want to perform Triceps Dips not only to build upper body strength and muscle tone, but also to improve their overall body stability and functional fitness.
Coaching cues
Form tips
When you lower your body, do so in a controlled manner. Lower until your elbows are bent at about a 90-degree angle, then push back up. Avoid dropping down too quickly or pushing up too fast, as this can increase the risk of injury and reduce the effectiveness of the exercise.
One common mistake is moving the body too far away from the bench or chair. Your body should remain close to the bench throughout the exercise to target the triceps effectively and avoid unnecessary strain on your shoulders and wrists.
When pushing your body back up, avoid fully locking your elbows.
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