Tricep Dips | Illustrated Exercise Guide

Primary muscles: Triceps
Secondary muscles: Shoulders, chest
Equipment: Bench / chair / step
Exercise for the opposite muscles: Bicep curls

Tricep Dips Instructions

1. Place your hands behind you onto a chair, so that your fingers face forward.
2. Extend your legs and start bending your elbows.
3. Lower your body until your arms are at a 90-degree angle.
4. Lift your body back up until your arms are straight.
5. Repeat.

Proper Form And Breathing Pattern

When doing tricep dips roll your shoulders back, open the chest, keep your neck nice and tall and place your hands underneath your shoulders. Inhale as you bend your elbows and breathe out as you extend the elbows and lift yourself back up.

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Exercise Benefits

Tricep dips are a great exercise to tighten your triceps and to help you get rid of flabby arms quickly. Usually, the triceps don’t get worked as much as they should and that’s why it’s important to exercise those muscles regularly so that they don’t get loose and saggy.

Tricep Dips Demonstration

Sets And Reps

Start with 2 sets of 10 to 12 repetitions and increase the number of sets and reps over time. Pair tricep dips with bicep curls, push ups, shoulder press, and dumbbell rows for a complete upper body workout.

Calories Burned

To calculate the number of calories burned doing tricep dips, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Hammer curls
Lying tricep extension
Wide row
Dumbbell push press

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