Tricep dips - A demanding exercise for triceps and chest

Correctly executed triceps dips require an enormous amount of effort and are therefore more suitable for people who already have strong triceps and good shoulder stability. The correct execution of this exercise is extremely important in order to minimize the risk of injury, especially to the shoulder joints.

Primarily used muscle groups:

• Triceps
• Anconeus
• Anterior part of the deltoid muscle
• Greater pectoral muscle

Secondary muscle groups used:

• Forearm muscles

Due to the load on the arm and chest muscles, this exercise is a great addition to any upper body workout. Want to find out more? Then visit our page about chest training.

With a neutral grip position, lean on a bar or two parallel bars that are slightly wider than shoulder width. Your hands should be next to your thighs and your elbows stretched out. Pull your shoulders down and together as much as possible and broaden your chest a little. Bring your legs together and keep them straight, or bend them at the knee joint when your hips are straight. Once you have reached this starting position, start to bend your arms and move your body downwards. Keep your gaze directed straight ahead while your upper body tilts slightly forward. When your upper arms are parallel to the floor (forearm and upper arm at an angle of 90°), you can push yourself up again. During the entire exercise, only your arms should actively move. Keep your elbows close to your body. It is important that your upper body does not sag, but that you keep your torso upright and in a slight forward tilt. Your head should be held in extension of your spine.

With triceps dips you move your own body weight. You can make the exercise more difficult, for example by wearing a dip belt with additional weight plates.

• Dip bars/bars

Simple dips with bent legs are a good alternative for beginners. You will need an elevation (e.g. a bed edge, chair or bench) at about knee height. Sit on the edge of the elevation and place your feet on the floor a little bit in front of it. Put your hands on the edge of the elevation. Now bend your elbows slowly and lower your buttocks as far down as possible past the elevation. Keep your elbows close to your body and your back close to the elevation. Then push yourself up again into the starting position. This variation is good for beginners.

Many gyms now have a dip machine. Here you have the possibility to slowly increase the difficulty by working with a counterweight.

Dips on rings are only suitable for advanced athletes and are a good way to increase the intensity of the exercise. You do the exercise in the same way as normal triceps dips, but you lean on rings hanging from ropes. This variation requires a high degree of balance and stability.

• Pulled up shoulders: raised shoulders, or head lowered between the shoulders, usually indicates a lack of strength and range of motion. If you lack the strength to carry your own body weight, your shoulder blades cannot stay together and your shoulders roll forward or wander to your ears.
• Swinging legs: swinging legs indicate a lack of body tension. The pendulum motion of your legs makes it extremely difficult for you to perform the exercise correctly and in a controlled manner, because your torso and spine must then apply balancing forces. To avoid swinging legs, you should bring your feet together with your ankles stretched and tense your buttocks.

Check out our page about chest training for more tips and tricks about upper body training and how to optimally integrate tricep dips into your training plan.

If you want to learn more about training and how to train more effectively, take a look at our back and chest training pages.