How To Perform Tricep Dips Correctly

Man performing a tricep dip

If you’re a male who wants to ‘get big arms’ or you’re a female who finds you suffer from that underarm jiggle that just won’t seem to go away, one exercise that you’ll definitely want to have included in your workout program are tricep dips.

Tricep dips are essential for building a well put-together upper body workout routine and are going to oppose and compliment any bicep exercises that you perform.

Tricep dips are a movement that doesn’t require any fancy equipment either, so are perfect for those who are exercising in the comfort of their own home.

Let’s have a look at how to correctly perform tricep dips so that you can build up your arms as had hoped you would.

How To Correctly Perform Tricep Dips

The first step to perform tricep dips is to place the palms of the hands on the edge of a bench, chair, or couch with the body facing away. The feet should be placed directly down in front of the body with the knees bent and the elbows extended. Your midsection should be hovering in the air, just away from the couch.

From there, the next step to performing tricep dips is to lower yourself downwards by bending at the elbows until they’ve reached a ninety degree angle. Once you’ve reached that position, pause for a brief moment and then press directly up until the elbows are extended again to complete the rep.

At no point should your feet or hands lift up as you execute this movement.

Common Errors To Avoid When Performing Tricep Dips

One of the biggest errors that you want to be sure to avoid when performing tricep dips is letting the body go too far downwards. While you might think this will enable you to use a greater range of motion and therefore see more overall muscle activation, that isn’t the case at all.

If you let the body go too far down, you’ll just place an undue amount of stress on the shoulders and risk suffering from shoulder pain.

Second, the next thing you want to do is make sure that you press up using a slower movement pattern. Don’t rush this exercise. For the greatest amount of tension on the muscle fibers, press up slowly, making sure you feel it the entire time.

The Muscles Used When Performing Tricep Dips

When doing your tricep dips, it can help to focus on the muscles being worked. The abs will be contracting slightly in order to keep you balanced, but the main muscles that you’re going to target will be the triceps. You’ll hit both the long and short head, helping to really bring out a maximum level of definition.

So there you have the main things to remember about how to perform tricep dips. Add these into your workout program after you perform any bench pressing activity you want to do before finishing up your session for the day.

How to Correctly Perform Tricep Dips

This video demonstrates common errors that you should avoid. The video also demonstrates the correct method for performing the tricep dip exercise.

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