What is your goal in fitness? Do you want to stay healthy or get in shape? But you don’t want to go to the gym or buy expensive fitness equipment? Then bodyweight training, such as tricep dips, is a good choice for many beginners. It is simple, effective, and easy to incorporate into your daily exercise.
Tricep dips mainly target the muscles in the back of the upper arm. Although many people now focus on the biceps in the forearm, you need to focus on the whole arm to achieve the best strength and overall muscle tone.
Although tricep dips are simple and effective for beginners and can build arm muscles, why can’t we do this exercise?
Whether you call it: tricep dips, bodyweight flexion and extension, or bench press flexion and extension – they are all tried and tested bodyweight exercises that can help us build big arms without dumbbells.
That being said, it may take some time to master the main movements of this exercise. Not only that, you also need to pay attention to your posture throughout the exercise. However, if you master the technical essentials of tricep dips, it can quickly help you build big arms. Maybe you will wonder, why? You should focus on building your biceps. Of course not. The triceps make up about 60% of your upper arm, which means bodyweight training is essential for building muscle in your arms.
Tricep dips are a great exercise for building triceps strength, and if you want to build triceps and improve your press strength, then incorporating dips into your routine is a smart choice. While tricep dip exercises have benefits, it doesn’t mean you can do them over and over again, which can be detrimental to your muscle tissue. So here, we’ll take you through some of the things you need to know about tricep dips, help you get back on track, and some exercises worth trying. And by following our advice, we can get you done in no time.
Read on to learn how to do tricep dips, which muscles this exercise works, and what exercises you can do to work those muscles. Keep going!
What Muscles Do Tricep Dips Work?
Tricep dips primarily target the triceps brachii muscle group, which is located on the back of your upper arm. In addition to the triceps, tricep dips also engage several other muscles to varying degrees:
Pectoralis Major (Sternal Head): This muscle, located in the chest, assists in shoulder adduction and provides stability during the dip movement.
Deltoid (Anterior and Lateral Heads): The front and side parts of the deltoid muscles help in shoulder flexion and abduction, respectively, during the downward phase of the dip.
Rhomboids and Levator Scapulae: These muscles, located in the upper back and neck, help stabilize the shoulder blades and assist in maintaining proper posture throughout the movement.
Pectoralis Minor: This smaller chest muscle helps in shoulder protraction and stabilization, especially during the dip’s downward phase.
Latissimus Dorsi: The latissimus dorsi muscles, located in the back, assist in shoulder extension and adduction during the upward phase of the dip.
The Benefits of Tricep Dips
As you would expect, tricep dips offer several benefits, making them a popular exercise choice for targeting the triceps and improving upper body strength and stability. Tricep dips primarily target the triceps brachii muscle group, which is responsible for extending the elbow joint. This helps in building strength and size in the back of the arms, leading to improved definition and muscle tone.
In addition to the triceps, tricep dips engage several other muscles including the chest, shoulders, and upper back. This comprehensive engagement helps in developing overall upper body strength and muscular endurance.
Not only that, tricep dips are a compound exercise that mimics pushing movements, making them effective for enhancing the functional strength necessary for daily activities and sports. Performing tricep dips with higher repetitions or extended time under tension can help improve muscular endurance in the upper body, allowing you to perform activities for longer periods without fatigue.
When exercising, tricep dips can be performed using parallel bars, dip bars, or even the edge of a stable surface like a chair or bench. This makes them accessible for most people without requiring complex equipment. Maintaining proper form during tricep dips requires core stabilization, which helps strengthen the abdominal muscles and improve overall stability and posture.
How to Do Tricep Dips
Some people may feel uncomfortable doing tricep dips, and not just because your triceps feel a burning pain during the exercise. So when you are doing the exercise, it is important to do it correctly to strengthen your triceps without putting pressure on your body. If tricep dips hurt your shoulders during the exercise, then you need to reduce the range and distance of the exercise. The lower the range of flexion and extension, the greater the impact on the shoulder. So when you first start exercising, you can start small and gradually reduce the range of flexion and extension as you become familiar with and adapt to the movement.
Here’s how to nail it:
1. Stand facing away from the parallel bars or surface.
2. Place your hands shoulder-width apart on the bars or surface behind you. Your palms should be facing downward and gripping the bars or edge.
3. Extend your legs out in front of you. Keep your knees slightly bent or straight depending on your comfort level and the height of the surface.
4. Lower yourself until your elbows are at approximately a 90-degree angle or slightly less.
5. As you lower your body, keep your shoulders down and back. Avoid letting your shoulders hunch forward or shrug up towards your ears.
6. Press down into the bars or surface and straighten your elbows to push your body back up to the starting position. Exhale as you push up.
Best Tricep Dip Variations
Bench Dips
1. Sit on the edge of the weight bench with your hands placed next to your hips. Your fingers should be gripping the edge of the bench, palms facing downward.
2. Slide your buttocks off the bench and walk your feet forward so that your knees are bent at approximately a 90-degree angle.
3. Lower your body by bending your elbows. Aim to lower until your upper arms are parallel to the floor, or slightly lower if you can without discomfort.
4. Push down through your palms and straighten your elbows to lift your body back up to the starting position. Exhale as you push up.
Box Dips
1. Position the box or step behind you and place your hands shoulder-width apart on the edge of the box. Your fingers should be gripping the edge, palms facing downward.
2. Extend your legs out in front of you with your heels on the floor and your knees slightly bent.
3. Lower your body by bending your elbows. Aim to lower until your upper arms are parallel to the floor, or slightly lower if you can without discomfort.
4. Press down through your palms and straighten your elbows to lift your body back up to the starting position. Exhale as you push up.
Ring Dips
1. Grip the rings firmly with your palms facing inward (towards each other).
2. Jump or step into the rings and support your body weight with your arms fully extended. Your body should be vertical with your arms straight, and your feet off the ground.
3. Lean forward slightly while bending your elbows to lower your body down. Lower yourself until your shoulders are below your elbows, achieving a full range of motion.
4. Press down through the rings and extend your elbows to push yourself back up to the starting position. Exhale as you push up.
Keep your body stable and avoid swinging during the movement.
How to Do Tricep Dips for Beginners
Floor Press
The floor press is a tricep dips exercise that targets the chest, triceps, and shoulders. It’s a variation of the bench press where you perform the exercise lying on the floor instead of a bench. You can do them by:
1. Lie down on the floor with your back flat. Your legs can be bent with your feet flat on the floor or extended straight out.
2. If using a barbell, grip it with your hands slightly wider than shoulder-width apart. For dumbbells, hold one in each hand with your palms facing forward.
3. Slowly lower the barbell or dumbbells towards your chest. Keep your elbows tucked close to your body as you lower the weight.
4. Press the weight back up by extending your arms. Push through your chest and triceps to lift the weight. Exhale as you press the weight up.
Decline Chest Press
The decline chest press is a popular tricep dips exercise that primarily targets the lower part of the chest muscles (pectoralis major). It’s performed on a decline bench, where the bench is angled downward (usually around 15-30 degrees) from the head to the feet. This angle places greater emphasis on the lower portion of the chest compared to flat or incline presses. You can do them by:
1. Adjust the decline bench to a comfortable angle, typically between 15 to 30 degrees. Lie down on the bench with your feet secured under the foot pads (if available) for stability.
2. If using a barbell, grip it slightly wider than shoulder-width apart. For dumbbells, hold one in each hand with your palms facing forward.
3. Slowly lower the barbell or dumbbells down towards your chest. Keep your elbows slightly below shoulder level and tuck them in at about a 45-degree angle to your body.
4. Press the weight back up by extending your arms. Push through your chest and triceps to lift the weight.
Banded Tricep Pressdown
The banded tricep press down is a tricep dips exercise for targeting the triceps muscles, which are located on the back of your upper arms. This exercise typically utilizes resistance bands instead of traditional cable machines, making it a versatile option for home workouts or when access to gym equipment is limited. You can do them by:
1. Securely anchor the resistance band above your head. You can loop it over a sturdy overhead structure such as a pull-up bar, or use a door anchor placed at the top of a door frame.
2. Grasp the handles or the ends of the resistance band with an overhand grip (palms facing down).
3. Step back from the anchor point to create tension in the band. The farther you step back, the more resistance you’ll feel. Adjust your distance to suit your strength and comfort level.
4. Keeping your elbows close to your sides and stationary, extend your arms fully downwards by pressing the handles or ends of the band towards the floor. Your elbows should not move forward or backward during this motion.
5. At the bottom of the movement, pause briefly and squeeze your triceps muscles hard to maximize the contraction.
6. Slowly allow the handles or ends of the band to return to the starting position under control, resisting the urge to let the band snap back.
Close Grip Press-Up
The close grip press-up, also known as the close grip push-up, is a variation of the traditional tricep dips exercise that primarily targets the triceps muscles, while also engaging the chest, shoulders, and core muscles to a lesser extent. You can do them by:
1. Begin in a plank position with your hands placed closer together than shoulder-width apart. Your hands should be directly under your shoulders, fingers pointing forward or slightly inward.
2. Maintain a straight line from your head to your heels.
3. Bend your elbows and lower your chest towards the ground while keeping your elbows close to your sides.
4. Push through your palms and extend your arms to return to the starting position.
Decline Press-Ups
Decline press-ups are a variation of the tricep dips exercise that increases the intensity by elevating your feet, thereby shifting more of your body weight onto your upper chest, shoulders, and arms. You can do them by:
1. Assume a plank position facing downwards with your hands shoulder-width apart on the floor and your feet elevated on the bench or platform behind you.
2. Lower yourself until your chest is just above the ground or until your elbows are at about a 90-degree angle.
3. Push through your palms and extend your arms to return to the starting position.
Tricep Dips Workout
1.Seated Dumbbell Curl into Duel Dumbbell Tricep Extension
4 sets of 12 – 15 reps
Dumbbell Curl
Your palms should be facing forward (supinated grip).
Rotate your forearms so that your palms are facing your shoulders at the top of the movement.
Dumbbell Tricep Extension
Lie on a flat bench with your back supported and feet flat on the floor.
Hold a dumbbell in each hand with an overhand grip (palms facing forward), and extend your arms straight up toward the ceiling.
Keeping your upper arms stationary and elbows in, slowly lower the dumbbells toward your forehead by bending your elbows. Your elbows should remain pointing up toward the ceiling throughout the movement.
Lower the dumbbells until your forearms are almost parallel to the floor or until you feel a stretch in your triceps.
Exhale and extend your elbows to lift the dumbbells back to the starting position, fully contracting your triceps at the top of the movement.
2.Seated Dumbbell Hammer Curl Superset into a Bench Dip
4 sets of 12-15 reps
Seated Dumbbell Hammer Curl
Hold a dumbbell in each hand with a neutral grip (palms facing each other), allowing your arms to hang down by your sides.
Keeping your upper arms stationary and elbows close to your body, exhale and slowly curl the dumbbells upwards.
Maintain a neutral grip throughout the movement, keeping your palms facing each other.
Continue curling until the dumbbells are at shoulder level or you feel a contraction in your biceps and forearms.
Squeeze your biceps at the top of the movement for a brief moment to maximize the contraction.
Bench Dips
Position yourself facing away from a bench or sturdy elevated surface (such as a chair or step), with your feet flat on the floor and your hands gripping the edge of the bench behind you. Your fingers should be pointing forward.
Extend your arms fully and straighten your legs. Your buttocks should be just in front of the bench, with your heels on the ground and your elbows pointed backward.
Inhale and slowly bend your elbows to lower your body downward. Your elbows should be pointing directly behind you, not out to the sides.
Lower your body until your upper arms are parallel to the ground or your elbows are bent to about 90 degrees.
Exhale and push yourself back up to the starting position by straightening your arms.
3.Tricep Dips (Bodyweight or Weighted) Superset into EZ Bar Curl
4 Sets of 12- 15 Reps
Tricep Dips
Find a stable surface to perform the dips, such as parallel bars, dip bars, or the edge of a sturdy chair or bench. Grip the bars or place your hands firmly on the edge with your fingers pointing downwards.
Lift yourself with your arms fully extended and your shoulders directly above your hands. Your legs can be straight with heels on the ground (more challenging) or bent with feet flat on the floor (easier).
Inhale and slowly bend your elbows to lower your body downward. Keep your elbows pointing directly back, rather than out to the sides. Lower yourself until your elbows are bent around 90 degrees or slightly less, ensuring you maintain control throughout the movement.
Exhale and push yourself back up to the starting position by straightening your arms. Focus on using your triceps to lift your body, avoiding any swinging or momentum from your legs.
EZ Bar Curl
Stand upright with your feet shoulder-width apart, grasping the EZ curl bar with an underhand grip (palms facing upwards). Your hands should be spaced slightly closer than shoulder-width apart on the angled grips of the bar.
Hold the EZ bar at arm’s length, allowing it to hang down in front of your thighs.
Exhale as you curl the bar upwards, bringing it towards your shoulders. Keep your upper arms stationary and elbows close to your body.
Once the bar is at shoulder level or slightly below, pause for a moment and squeeze your biceps hard to maximize the contraction.
Inhale as you slowly lower the bar back to the starting position, maintaining control over the movement. Avoid swinging the bar or using momentum, as this reduces the effectiveness of the exercise.
