Tricep dips

Tricep dips are an effective bodyweight exercise that targets the triceps , but also involves the shoulders and pectoral muscles . This is a great exercise for building upper body strength and can be done anywhere, either on a bench or on the floor.

Correct Execution and Technique

To perform tricep dips correctly, follow these steps:

1. Place your hands on the edge of a bench or chair, with your fingers pointing forward. The feet should be placed in front of you with bent knees, or with straight legs for a heavier variation.
2. Lower your body by bending your elbows until they are at a 90-degree angle, keeping your back straight.
3. Exhale as you push yourself back up by straightening your elbows and tightening your triceps.
4. Repeat the exercise at a controlled pace, keeping your elbows close to your body throughout the movement.

Common Errors

To avoid injury and maximize results, avoid these common mistakes:

• Elbows pointing out: Make sure your elbows are pointing straight back, not out to the sides. This will keep the focus on the triceps.
• Lowering too low: Avoid lowering too deeply, as this can put unnecessary strain on the shoulders. Stop when your elbows are at a 90-degree angle.
• Back arches: Keep your back straight and close to the bench to avoid overloading the lower back.

Video: Tricep Dips demonstrated by a female athlete

Alternative technique for Tricep Dips

Modifications and Variations

For beginners, you can bend your knees to make the exercise easier. For more advanced athletes, you can place your feet on an elevated surface or place a weight on your lap to increase resistance.

Repetitions and Sets

To strengthen the triceps, you can perform 3 sets of 10-15 repetitions . Increase the number of sets or add weights as you get stronger.

Breathing technique

Remember to breathe in when you lower your body , and breathe out when you push yourself up . This will help you maintain control and stability throughout the movement.