Pause here for a second. All rights reserved. The triceps dip is one of the most effective exercises for activating the triceps muscles in your upper arm. This should relieve some of the weight. Hold a dumbbell in each hand behind your neck, elbows bent and pointing toward the ceiling. Keep your head facing forward and keep your neck and spine straight. Straighten your arms and push your body back up. This is 1 rep. If you participate in sports that use a lot of pulling action, you want to maintain strength in your triceps as w… You will need enough room under you to ensure that you can dip down without hitting anything. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. This is 1 rep. Bend at the elbows until your forearms are parallel to the ground, keeping your elbows tight by your rib cage. Instructions. Lie on a bench with a barbell rack with the bar racked at about wrist height when your arms are fully extended toward the ceiling. There are 15 references cited in this article, which can be found at the bottom of the page. Tricep dips are the best bodyweight exercise to build your triceps. Keep your legs kicked back behind you. This article was co-authored by Michele Dolan. If you feel you cannot control your motions on parallel bars, look for an assisted dip machine to help you support some of your weight. This is the starting position. As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains. This article was co-authored by Michele Dolan. Push through the palms of your hands to straighten your arms. Adding in some isolation exercises—say, any variation of triceps extensions or triceps kickbacks—are important too, since they can help highlight any weaknesses with your triceps that may be hampering your bigger lifts and work to fix those lagging points. If you can’t lift your bodyweight, use the steps built into the station or a stool to pull yourself up. Slowly bend your elbows to lower the weight back down to starting position. Hold a weight in each hand with your palms facing each other, arms on the ground by your sides, and elbows touching the ground and bent, so that your forearms and the dumbbells are in the air. She has been a personal trainer and fitness instructor since 2002. If you can’t support your weight, suspend a resistance band between the bars and put your knees on it. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. SELF does not provide medical advice, diagnosis, or treatment. SELF may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Press the dumbbells overhead, straightening your elbows completely. Keep your shoulders down and your core tight. Sit on the edge of a sturdy chair or bench. This is 1 rep. Last Updated: March 29, 2019 Using a Bench or Chair. Try to lower your dumbbells so they are on either side of your head, elbows bent close to your torso (not flared out to the sides). You still need to engage your arms, but blocks can help you get used to the motion by offering some additional support. Tricep Dips. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Your dip should be a slow, controlled motion. Additionally, you must activate your core as you hold your hips off the ground. You should now be in forearm plank position. % of people told us that this article helped them. https://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754 While both the regular push-up and the diamond push-up work your triceps, the diamond modification works them a little more, since your hands are positioned closer together, says Boyce. Lift your arms back to the starting position. By using our site, you agree to our. "I was able to complete some work. If you have shoulder pain or other shoulder problems, doing triceps dips on parallel bars or a Gravitron machine at the gym (where you can add weight for assistance to make bodyweight dips easier) might be a safer choice than box or bench dips, Boyce says. In fact, if you are a beginner exerciser, or are just looking to build general strength, the best way to work your triceps will probably be through combination isolation exercises—single-joint exercises that really hone in on your triceps specifically—and compound movements, or multi-joint exercises that recruit multiple muscle groups (like your shoulders and chest muscles), says Boyce. Triceps strength also plays an important part in your fitness, whether you want to run faster or lift heavier weights while strength training. Close-Grip Dumbbell Chest Press. “The triceps involvement in compound exercises can help overall strength and force output, which can help someone generally get stronger or more skilled and more technically efficient in all those types of movements,” Boyce says. Include your email address to get a message when this question is answered. Lower your right arm down so that your forearm is on the floor, then do the same with your left. 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