Tips For Performing Tricep Dips

Man performing a tricep dip

One of the best back of the arm strengtheners that you can add into your workout program is tricep dips. Tricep dips are an isolation exercise that are strictly going to focus on the tricep muscle, hitting all heads and giving you that stand-out definition that you desire.

Tricep dips can easily be performed in the comfort of your own home or can be done in the gym, sometimes with added weight if you happen to have a tricep dip machine available.

Any way you look at it, tricep dips are a must-have in any upper body workout routine, so let’s go over some important information to consider.

Equipment Needed For Performing Tricep Dips

Generally speaking, the equipment needed for performing tricep dips is really minimal. If you can get your hands on a flat bench, this does generally work best as it’s a very sturdy surface for placing the back of the hands on.

To advance the exercise, you might also consider placing the feet up on an exercise ball which would create an instable surface and cause the muscles to work even harder to keep you fully balanced.

If doing the tricep dips on an exercise ball, you’ll want to get one that is fully blown up and is about the same size in terms of height as the bench that you’re using.

If you happen to be doing your tricep dips at home, then just a simple chair, stool, bench, couch, or any other stable object that you can place the back of the hands on will work well for executing this activity.

Tips For Performing Tricep Dips

When performing your tricep dips, there are a few tips that you should remember that will help ensure you see the most benefits from this exercise.

Let’s go over the main points to note:

1) Keep The Head Up

The very first thing that you should do when performing tricep dips is to make sure that you keep your head up and looking forward. This is going to help keep your body in the proper position and ensure that you’re placing as much stress as possible on those tricep muscles.

If you start to look downwards, it can cause the hip area to fall, making it more difficult to perform the movement pattern.

2) Pause At The Bottom

The second thing to note when doing your tricep dips is that if you’re looking for a way to boost the overall intensity, you might consider adding a brief pause at the bottom.

This can really go a long way towards keeping a maximum amount of tension on the muscle at all times and increasing the strength gains that it provides you.

Lower all the way until you’re in the bent position and then hold for a count of three. Press back up after you’re finished.

3) Consider Half Reps

Finally, the last way to boost the intensity of tricep dips is to perform half reps. With this technique you’ll simply go all the way down as you normally would, but once you get to the bottom, only allow yourself to come halfway back up to the start.

Pause, lower back down and then perform the full range of motion up to the top of the exercise again. This will really increase the total time under tension of the exercise, improving your results.

So there you have a few things to keep in mind when performing tricep dips so that you can make the most of this exercise.

Tricep Dips / Chair Dips

Follow these instructions to maximize your results performing tricep dips with a chair.

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