How to Do Tricep Dips

For far too long, biceps have stolen the upper-arm muscles spotlight. Triceps have been the Robin to their Batman, the Rodney to their Del Boy. No more. If you’re chasing arms that split the seams on T-shirt sleeves, you’re going to need to target those triceps, as they make up 66% of your upper arm.

One of the best ways is through dips. You can dip just about anywhere and off almost anything. There’s a dip for everyone, from the constant gym-goer to the man who thinks that triceps are a kind of small dinosaur.

As you might have gathered already, dips will chisel out shapely triceps as masterfully as if they were carved by the great Michelangelo himself. The movement also benefits your shoulders, forearms, chest and back. Dips are also a great bodyweight exercise for building strength, and as they engage several muscles and joints, they should aid flexibility in your everyday movements.

How to Do Tricep Dips

Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. From there you dip down until your arms are at a 90-degree angle, then straighten them out again, raising your body. Three sets of eight to ten dips, perhaps pushing the third set until you physically can dip no more, should leave your upper arms in tatters for a day or two.

At the gym you can do dips that support your whole body on parallel bars, but you can also use a bench or chair to dip anywhere with your feet on the floor. Just make sure whatever surface is involved can take your body weight, and it’s probably wise not to opt for a chair on wheels…

RECOMMENDED: Outdoor Triceps Workout

Tricep Dips Variations

From beginner to expert, dips are versatile enough to include in anyone’s workout. Pick your weapon of choice from these dips, starting with the easiest version.

  1. Bench dip with knees bent
  2. Bench dip with legs straight
  3. Bench dip with legs raised
  4. Parallel bars dip
  5. Parallel bars dip with weights

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