How to: Tricep Dip
Primary Muscles Used:Arms, Triceps
Exercise Families:Elbow Extension
- Begin seated on a bench. Place your hands on the edge of the bench under your glutes and directly below your shoulders. Ensure that your fingers are facing forwards. Shift your glutes forwards off the bench. This is your starting position.
- Inhale. Bend your elbows to lower your glutes towards the mat, ensuring that your shoulders, elbows and wrists remain in line with one another. A slight forward lean of your upper body can help reduce any strain on your shoulders.
- Exhale. Once you have created two 90-degree angles with your arms, push through the heels of your hands and extend your arms to return to the starting position. Avoid using your legs to assist you in the movement. Repeat for the specified number of repetitions.
Tricep dips are one of the most effective bodyweight exercises for developing and defining your tricep muscles. This exercise can also be performed with any stable bench or step. If you want to build these muscles, try one of these tricep workouts at home or the gym.
Alternative Exercises for Bench
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