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TRICEP DIPS

Tricep, Shoulders & Chest

Tricep dip is an excellent bodyweight exercise that targets the triceps, shoulders, and chest, helping to build upper body strength and muscle definition. This versatile exercise can be performed almost anywhere, making it a convenient addition to any workout routine.

 CALISTHENICS 

 

Dead Bug

​Push-up​

Pull-up

Front Plank​

Bird Dog

Leg Raise

Tricep Dips

Squat

Superman

Lunge

​Calf Raise

Bridge

Reverse Plank

Crunches​​​

TRICEP DIPS
Benefits of Tricep Dips


  1. Tricep Strength:
    Tricep dips primarily target the tricep muscles, helping to build strength and improve the tone of the upper arms.

  2. Upper Body Engagement:
    The exercise also engages the shoulders and chest, contributing to overall upper body development.

  3. Functional Fitness:
    By strengthening the muscles used in pushing movements, tricep dips enhance functional fitness, supporting everyday activities like lifting and pushing.

  4. No Equipment Required:
    Tricep dips can be performed using a sturdy chair, bench, or even stairs, making them accessible for at-home workouts.

How to Perform a Tricep Dip


  1. Starting Position: Sit on the edge of a chair or bench with your hands placed next to your hips, fingers pointing forward.
    Extend your legs out in front of you, keeping your heels on the floor and knees slightly bent.

  2. Lowering Phase: Inhale as you slowly lower your body by bending your elbows, keeping them close to your body.
    Lower yourself until your elbows form a 90-degree angle.

  3. Pushing Phase: Exhale as you push through your palms to lift your body back to the starting position.
    Focus on keeping your shoulders down and your chest open throughout the movement.

  4. Repetitions: Aim for 8-12 repetitions, gradually increasing as your strength improves.

Variations and Progressions


  1. Bent-Knee Dips:
    Keep your knees bent to reduce the intensity, making the exercise more accessible for beginners.

  2. Straight-Leg Dips:
    Extend your legs fully to increase the challenge and engage your core more.

  3. Weighted Dips:
    Place a weight plate or dumbbell on your lap for added resistance.

  4. Decline Dips:
    Elevate your feet on a step or bench to increase the difficulty and engage the shoulders more

LEVEL 1: Dips in Chair Bending Your Knees.

LEVEL 2: Dips in Chair With Streight Legs

LEVEL 3: Regular Dips On Parallel Bars

Common Mistakes to Avoid


  • Elbow Flare:
    Keep your elbows close to your body to avoid shoulder strain.

  • Shallow Dips:
    Lower your body until your elbows are at a 90-degree angle for maximum effectiveness.

  • Shrugged Shoulders:
    Keep your shoulders down and relaxed to prevent neck strain

Tricep dips are a powerful exercise for building upper body strength and enhancing muscle tone. Their simplicity and effectiveness make them a valuable component of any fitness regimen, suitable for individuals of all fitness levels. By incorporating tricep dips into your routine, you can improve arm strength, support functional fitness, and work toward a more defined upper body.

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