Tricep Dips: Tone Your Arms at Home

Tricep Dips Exercise Instructions

1. Find a Stable Surface

   • Use a sturdy bench, chair, or parallel bars. If using a bench or chair, sit on the edge with your hands placed next to your hips, fingers pointing forward or slightly outward.

2. Position Your Feet and Hands

   • Place your hands on the edge of the bench or chair, ensuring they are shoulder-width apart. Your fingers should grip the edge firmly.
   • Extend your legs out in front of you, with your heels on the floor or elevated if you're more advanced. Your knees can be bent or straight depending on your fitness level.

3. Lift Your Hips Off the Surface

   • Slide your hips off the bench or chair, supporting your weight with your hands. Your arms should be fully extended, and your body should be in a straight line from shoulders to heels.

4. Lower Your Body

   • Slowly bend your elbows, lowering your body towards the floor. Keep your elbows close to your body and pointed backward. Lower until your upper arms are parallel to the floor or slightly below.

5. Push Back Up

   • Press through your palms to extend your elbows and lift your body back to the starting position. Focus on squeezing your triceps as you push up.

6. Repeat

   • Perform the desired number of repetitions, maintaining controlled movements throughout.

Tricep Dips Exercise Tips

1. Keep Your Elbows Close

   • Keep your elbows close to your body as you lower and raise yourself. This focuses the work on the triceps rather than the shoulders.

2. Avoid Shoulder Strain

   • Don’t let your shoulders roll forward or hunch up towards your ears. Keep your shoulders down and back to avoid strain.

3. Use Controlled Movements

   • Lower yourself slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid dropping quickly or bouncing at the bottom of the movement.

4. Engage Your Core

   • Tighten your core muscles to maintain stability and prevent your lower back from sagging.

5. Keep Your Feet Positioned Properly

   • For beginners, keep your feet flat on the floor and knees bent to reduce the intensity. As you progress, extend your legs out straight or elevate your feet for added challenge.

6. Avoid Overextending

   • Don’t lower yourself too far, which can place undue stress on your shoulders. Aim for lowering until your upper arms are parallel to the floor or slightly below.

7. Breathe Properly

   • Inhale as you lower yourself and exhale as you push back up. Controlled breathing helps maintain rhythm and energy.

8. Use Different Variations for Added Challenge

   • Bench Dips with Feet Elevated: Place your feet on another bench or elevated surface to increase the difficulty.
   • Weighted Dips: Use a dip belt with weights or place a weight plate on your lap for added resistance.
   • Single-Leg Dips: Perform dips with one leg elevated to increase intensity and engage your core more.

9. Modify for Comfort

   • If you experience discomfort in your wrists or shoulders, adjust your hand placement or use a dip assist machine if available.

10. Progress Gradually

    • Start with bodyweight dips and focus on perfecting your form. As you build strength, gradually add variations or weights to increase the challenge.