It may look like an easy exercise, but getting the most from tricep dips means focusing on form rather than aiming to do a particular number. Here’s how:
WHY YOU SHOULD DO DIPS
When done with good form, tricep dips are a great exercise for toning and defining arms. They target the triceps (obviously!) - the muscles which run along the backside of your arm, as well as the pectoral muscles in the chest.
Dips are very flexible. They can be done on a chair, bench, or on a dip machine at the gym. They can easily be modified to lessen or intensify a workout so are great for beginners through to athletes.
PREPARING A DIP CORRECTLY
Focus on form: Keep your elbows at your sides and your back as close to the bench as possible.
PERFORMING A DIP
1. Inhale, slowly bend your elbows and lower your body until your triceps and forearms are at about a 90 degree angle.
Focus on form: Don’t dip past 90 degrees. Going too far into the dip takes the stress off the working muscles. Do not use momentum to help you raise or lower your body.
2. Keep your core engaged and let your hips ‘hang’. Hold for a second.
Focus on form: Make sure your back stays close to the bench and that your feet aren’t sliding. This will keep the focus on the triceps and not the shoulders.
3. Using your triceps, exhale and lift your body back up to the starting position. Well done, you’ve just performed one dip! Continue for 10 more reps, working up to 4-6 sets.
To make the exercise more intense, cross your legs over each other, or even elevate them on a bench placed in front of you.
Remember to stretch after, breathe naturally, and have fun doing them!
delighted you've got round to these; I've had technique troubles before so this guide is perfect. I will also be trying to fit them in to spare moments. Thanks!
I like to do these on the edge of the sofa when watching TV in the evenings. 3 sets of 8 does me. And it all adds up.