Triceps Dips
Triceps dips are an effective exercise for strengthening the muscles at the back of your upper arms. This exercise can be performed almost anywhere, such as on a park bench or with a chair at home.
Execution
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1
Find a stable surface such as a bench or a sturdy chair.
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2
Place your hands on the surface with your fingers pointing forward, slightly wider than shoulder-width apart.
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3
Extend your legs out in front of you or bend them for a less intensive variation.
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4
Lower your body by bending your elbows until they form an angle of approximately 90 degrees.
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5
Press yourself up by straightening your arms without fully locking your elbows.
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6
Repeat for the desired number of repetitions.
Benefits
Triceps dips help build strength and mass in your triceps, contributing to better performance in other upper-body exercises and daily activities.
Common Mistakes
- ! Lowering too deeply: This can lead to shoulder injuries. Make sure your elbows do not come lower than your shoulders.
- ! Elbows pointing outward: Try to keep your elbows as far back as possible.
- ! Performing the exercise too quickly: A controlled movement ensures maximum muscle activation and minimizes the risk of injury.
Primary Muscles
The primary focus is on the triceps, but the shoulders and chest muscles also stabilize during the exercise.
Possible Alternatives
If the standard triceps dip is too intense, try bending your knees and placing your feet closer to your body. For more of a challenge, you can place a weight on your lap or put your feet on an elevated surface.
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