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Tricep dips

Triceps Dips are one of the key exercises for training the triceps muscles. Those who diversify their upper-arm training in their workout routine will inevitably come across Triceps Dips. These can also be performed as Chest Dips with a focus on the chest muscles. However, in the following discussion, we'll focus on various variations of Triceps Dips, where you don't lean too far forward, emphasizing the triceps (musculus triceps brachii). Additionally, you can perform a modified version known as Arnold Dips, named after Arnold Schwarzenegger, which can be done using a weight bench or a chair, even at home.

Throughout this discussion, the term Dip machine is frequently used, referring to the dip bars. Triceps press on the machine is an entirely different exercise.

Advanced fitness enthusiasts often incorporate Triceps Dips into their routine, as the movement can be challenging for beginners. After all, it's a bodyweight exercise where you lift your entire body weight using your triceps.

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During the full execution, your upper body should ideally remain upright. Leaning too far forward shifts the emphasis more toward the chest!

Muscles used during triceps dips

Triceps Dips primarily target the triceps (musculus triceps brachii). Additionally, the anconeus muscle (musculus anconaeus), the front part of the deltoid muscle (musculus deltoideus pars clavicularis), and the major pectoral muscle (musculus pectoralis major) are also intensively trained. The extensor muscles of the hand (musculus extensor carpi) provide support during Triceps Dips.

Tricep dips kneeling on the dip bar

Especially among beginners, kneeling triceps dips on the dip machine are quite popular. Here's everything you need to know about the body position and the execution.

Body Position:

Start by adjusting the machine's weights to your preference. The dip machine offers the advantage of not having to push your entire body weight. Instead, the weights can assist you during the movement. Kneel on the designated pad with your knees close together. Keep your back upright and your gaze forward. Support yourself on the handles with your arms almost fully extended.

Execution:

Begin kneeling triceps dips on the dip machine by inhaling and lowering your weight downward. Stop when your upper arm and forearm form a right angle. Exhale and press your body back up, keeping the elbows close to your body.

Hanging triceps dips with additional weight

As you eventually reach your limits with hanging triceps dips on the dip bars using only your body weight, learn more about body position and execution if you want to perform hanging triceps dips with additional weight.

Body Position:

For hanging triceps dips with additional weight, position yourself at the dip bars. Your arms rest on the handles, and your feet are wrapped around. Keep your back straight, and your gaze forward. Maintain a slight bend in your arms. Use a special belt to attach a weight to your body, hanging down.

Execution:

Initiate hanging triceps dips with additional weight by lowering your body downward. The lower back should maintain a slight arch, and the upper body remains straight. Exhale during this downward movement. Stop when the forearms and upper arms form a right angle. Then take a deep breath and press your body upward with the additional weight. Keep the elbows close to your body, almost fully extending the arms in the final position.

Triceps dips hanging on the dip bar

Hanging triceps dips on the dip bars are a classic exercise for targeting the triceps. This variation of triceps dips effectively strengthens the triceps. Learn more about it in the following section.

Body Position:

Start by supporting yourself on the handles of the triceps bars. Keep your upper body straight, and your gaze forward. Bend your legs slightly while interlocking your feet. Ensure that your arms are almost fully extended, maintaining a slight bend throughout the entire exercise.

Execution:

Initiate hanging triceps dips on the dip bars by lowering your body downward. Keep your lower back in a slight arch throughout the movement. The upper body remains upright, and your gaze is forward during the entire execution. Inhale during the downward movement, stopping when the upper and lower arms form a 90-degree angle. Exhale and press your body upward, keeping the elbows close to your body, and the arms almost fully extended in the end position.

Common mistakes with triceps dips

Athletes often make mistakes during triceps exercises. In the following section, you'll find the most common errors and tips on how to effectively avoid them.

✅ Incorrect Upper Body Posture:

Mistake: Failing to keep the upper body upright during triceps dips primarily targets the chest muscles.
Tip: To focus on the triceps, avoid leaning the upper body forward and maintain an upright position.

✅ Arms Bent Too Far:

Mistake: Bending the arms excessively, beyond a right angle between the upper and lower arms during triceps dips, can lead to discomfort and potential injuries.
Tip: Keep the arm bend within a right angle to ensure both effectiveness and safety during the exercise.

✅ Fully Extended Arms:

Mistake: Fully extending the arms during triceps dips can strain the elbow joints.
Tip: Maintain a slight bend in the arms rather than fully extending them to reduce stress on the elbow joints.