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Triceps Dips - Muscles Worked & Benefits

Exercise Type: Single-joint
Primary Muscles Worked: Triceps
Secondary Muscles Worked: Chest and Shoulders

Tricep Dips performed using a set of parallel bars target the triceps, chest and shoulders. The exercise can be challenging because it requires you to focus your efforts without allowing your chest muscles to do the work. Doing proper Tricep Dips using a bench will give you a better result, in particular, building thickness around the elbow.

Triceps Dips - Exercise Workout & Technique

  • Elevate yourself at the top of a set of parallel bars, locking out your elbows.
  • Inhale and bring yourself down by bending at the elbows, keeping your head and torso upright, to emphasise the triceps.
  • When you are at the low point of the exercise, exhale and drive yourself upwards feeling your triceps contract.
  • Repeat this exercise for the desired reps, rest then repeat.

Triceps Dips - Tips & Safety

  • Use strict form at all times with this exercise.
  • Keep your body vertical with your head upright to stress the triceps. Bringing the head down or leaning your torso forward places emphasis on the chest.
  • A wide grip emphasises the inner triceps, while a narrow grip focuses more on the outer triceps.
  • Keeping your elbows close to your sides isolates the triceps.

Triceps Dips - Alternatives

  • Stop a few degrees before total lock out at the top of the Tricep Dip to make this exercise more challenging.
  • An assisted dip machine may help especially if you are new to this exercise or lack strength.
  • You can increase resistance in your training by using a weight belt during the Tricep Dips.
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