What are Tricep Dips?
The tricep is the muscle on the back of your upper arm. It has three heads and is your bicep’s antagonist; when your bicep flexes your tricep relaxes, and when your tricep flexes your bicep relaxes. You use your triceps for a lot of your routine movements; getting out of bed in the morning, using your arms to get out of your office chair, playing with your kids by throwing them up in the air and catching them, and even brushing your teeth. Thus, the tricep is an important muscle to strengthen.
The following muscle group is engaged by Tricep Dips:
How to Do Tricep Dips (Instructions):
Trainer Tips for Tricep Dips:
Progression (make harder)
- Perform the movement slowly. Count to 4 as you lower yourself and count to 2 as you raise yourself.
Perform the movement with one leg on the ground.
- Perform the movement with both legs on an elevated surface.
- Perform the movement on dip bars.
Regression (make easier)
- Perform the movement with your hands on the ground, legs out in front of you with your knees bent. Dip down until your bottom grazes the floor, and then raise your body up again.
Do 3 sets of AMRAP (as many reps as possible) of Tricep Dips until failure. Ensure to take a 1-3 minute break between sets.
- This is a great mini workout to do in your office while on a break. Use your office chair for the movement.