Tricep Dips

📋 How to Do?

1. Sit on bench edge, hands beside hips, fingers forward, feet extended.
2. Lift hips off bench, slide forward so shoulders over hands.
3. Inhale and bend elbows to lower body until 90 degrees, keeping shoulders down.
4. Exhale and press up to straight arms.
5. Do 3 sets of 8-12 reps, leaning forward less for tricep focus.

When doing dips, keep the shoulders depressed away from the ears, limit the depth to 90 degrees to keep the shoulder safe, and switch to assisted versions if you fail to maintain form. Dips are a great movement for building pressing strength in the triceps without taxing your rotational overhead lifting.

💪 Working Muscles

Primary: Triceps Brachii (all heads for elbow extension to push body up); Secondary: Pectoralis Major (chest assistance if leaning forward); Anterior Deltoids (shoulder stabilization)

Equipment Needed: Bench or parallel bars

Difficulty: Intermediate

✨ Benefits

Triceps dips use the classic triceps movement that works all three heads of the muscle for a horseshoe shape and overall size of the arms. Dips also aid with lockout on the bench press through triceps strength. Dips also develop shoulder stability through using a full range of motion.

🔥 Burned Calories

Burns Approx. 50-70 kcal per 10 min at moderate intensity

Metabolic Impact: Moderate, great for bodyweight arm work

Common Mistakes

1. Shrugging shoulders up, straining traps and reducing tricep focus.
2. Lowering below 90 degrees, risking shoulder impingement.
3. Flared elbows out, stressing shoulders instead of triceps.