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Proper Form for Tricep Dips:
- Starting Position: Grip parallel dip bars with your hands shoulder-width apart, arms fully extended but not locked out. Keep your body upright and legs slightly bent or straightened in front of you.
- Engage Your Core: Brace your core and keep your chest up while maintaining a neutral spine.
- Lowering Motion: Bend your elbows and slowly lower your body until your upper arms are about parallel to the ground. Keep your elbows close to your body.
- Peak Contraction: Pause briefly at the bottom while keeping tension in your triceps.
- Pressing Up: Push through your palms and straighten your arms to return to the starting position.
Common Mistakes:
- Leaning Too Far Forward: This shifts emphasis to the chest instead of the triceps. Keep your torso upright.
- Elbows Flaring Out: Keep elbows close to your body to avoid shoulder strain and maintain tricep engagement.
- Lowering Too Deep: Going too low can put excessive stress on the shoulders. Stop when your upper arms are parallel to the ground.
- Using Momentum: Avoid bouncing at the bottom; use a controlled motion to engage the triceps effectively.
- Not Engaging the Core: A weak core can lead to instability. Keep your abs tight throughout the movement.
- Locking Out the Elbows: Fully extend but avoid hyperextending the elbows to prevent joint strain.
Tricep Dips Tutorial
Variations of Tricep Dips
1. Assisted Dips
2. Tricep Dips Using A Bench
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