The dip’s accessibility makes it a versatile exercise, but you need to be careful about form to stay safe and get the best results. Sit on the edge of a sturdy chair or bench. Sit on the floor with your knees bent and feet flat and your back against a box or step. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. References. Pause here for a second. Keep your legs kicked back behind you. Stand with your feet about hip-width apart. Start in high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. This is 1 rep. You hold your entire body weight up with your arms extended and feet hovering over the floor, ankles … {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/47\/Do-Tricep-Dips-Step-1.jpg\/v4-460px-Do-Tricep-Dips-Step-1.jpg","bigUrl":"\/images\/thumb\/4\/47\/Do-Tricep-Dips-Step-1.jpg\/aid10483674-v4-728px-Do-Tricep-Dips-Step-1.jpg","smallWidth":460,"smallHeight":259,"bigWidth":"728","bigHeight":"410","licensing":"

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\n<\/p><\/div>"}, Tricep Dip Exercise Routine for Beginners, https://www.shape.com/fitness/tips/bench-triceps-dips-exercise, https://www.fitnessmagazine.com/workout/arms/exercises/how-to-do-tricep-dips/, https://www.theactivetimes.com/how-do-seated-tricep-dip, https://gethealthyu.com/exercise/tricep-dip/, https://www.healthination.com/fitness/how-to-tricep-dips-1, https://www.bodybuilding.com/exercises/dips-triceps-version, https://breakingmuscle.com/fitness/the-3-building-blocks-to-performing-a-proper-dip, consider supporting our work with a contribution to wikiHow. As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains. That’s 1 rep. "I was able to complete some work. Ad Choices, 10 Best Triceps Exercises That Will Seriously Work the Back of Your Arms. “When it comes to exercises like a bench press, an overhead press, a push-up, or a dip, those exercises are going to rely on the triceps for a lot of finishing strength,” he says. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. That’s 1 rep. Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. The triceps are used for pushing, and you will engage them in any daily activities that require pushing. Without moving your upper arms, straighten your elbows and extend the weights directly overhead. Instructions. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. “The triceps involvement in compound exercises can help overall strength and force output, which can help someone generally get stronger or more skilled and more technically efficient in all those types of movements,” Boyce says. Lift your arms back to the starting position. If you are looking to refresh your upper-body routine, adding in a few of the best triceps exercises out there is a good way to do so. We know ads can be annoying, but they’re what allow us to make all of wikiHow available for free. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says. We use cookies to make wikiHow great. While both the regular push-up and the diamond push-up work your triceps, the diamond modification works them a little more, since your hands are positioned closer together, says Boyce. Stand with your feet about hip-width apart. From there, pinch your shoulder blades down and back together, arch your chest up toward the ceiling, and plant your feet firmly on the floor. That’s 1 rep. As you move, keep your hips as still as possible so that they’re not swaying from side to side. This article has been viewed 12,671 times. Sit on the floor with your knees bent and feet flat and your back against a box or step. Triceps dips are an exercise that many people do to build stronger, more defined triceps.



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