Triceps dips target the triceps brachii muscle and can be performed with bodyweight or using equipment such as weight benches or parallel bars. Modifications include adding weight or using an assisted triceps dip machine, but those with pre-existing injuries should consult a medical professional before attempting.
Triceps dips are bodyweight exercises that target the triceps brachii muscle. Often simply referred to as the triceps, this three-headed muscle sits on the back of the upper arm and is responsible for extension of the elbow joint. In addition, the pectoral muscles and the anterior deltoids are activated, to a lesser extent, as synergists and stabilizers. The movement can be performed with the body suspended between two weight benches or hanging from a set of parallel bars. This move is a good option when equipment is limited or when a strictly bodyweight workout is desired.
Barbell triceps dips begin with the athlete suspended between the bars, with one hand on each. Arms should be straight and feet tucked under the torso. Upon inhalation, the body is submerged by bending the elbows and returned to the starting position by extending the forearms. Resistance can be increased by holding a dumbbell between your thighs or by using specialized equipment, known as a dip belt, to suspend large weight plates from your torso.
Back bench triceps dips are performed similarly, but with your body supported between two weight benches. The hands are placed behind the back, about 6 inches (15 cm) apart on one bench, and the feet rest on a second bench, so that the legs are comfortably straight. As with the parallel bars, the entire body is lowered toward the floor by bending the elbows as much as possible, and is returned to the starting position by straightening the arms. This movement can be made more intense by supporting a plate of weights on the thighs.
Triceps dips can also be performed at home without specialized equipment. By substituting a counter, table or coffee table for a weight bench, the body can be positioned in the same way as for the rear benches. The resistance can be modified by placing the feet higher or lower, in relation to the torso. For the easiest version, your feet simply remain on the floor. For added difficulty, the feet can be placed on a stool, side table, or any other raised, stable surface.
In the gym, this exercise can be modified using an assisted triceps dip machine. This apparatus reduces resistance by supporting a portion of the body weight during the movement, allowing the trainee to gradually work up to full triceps dips over time. While triceps dips are generally a fairly safe and easy exercise, any participant with pre-existing elbow or shoulder injuries should consult a medical professional before adding it to a workout.
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