20 TRiCep Dips -DAY 4 of 30 – TRiCep Dips WORKouT
How To Do Triceps Dips
EXERCISES
Dips are a great compound bodyweight exercise that adds real mass to your triceps

16 DEC 2019
Benefits Of Triceps Dips
Generally, health and fitness is about taking the holistic approach of staying active and eating well in order to live a long and happy life. But sometimes it isn’t. Sometimes it’s just about one thing: building massive, sleeve-splitting upper arms. And for that, you need the triceps dip in your life.
That’s because while people tend to focus on their biceps, the triceps are actually a bigger muscle group than their glamorous, front-of-arm counterparts. So if you’re chasing size, neglecting the back of your arms is pure folly.
The triceps are made up of three heads, hence their name, and if you want to increase the strength and size of your upper arms you need to work all three. Fortunately, you can do just that with one exercise – the triceps dip.
Read on for everything you need to know about this fundamental bodyweight exercise, including a range of variations you can use to increase the difficulty involved once you’ve mastered the standard dip.
How To Do Triceps Dips

Wherever and however you dip, the key is arm position. Your hands should be shoulder-width apart on the surface you are dipping from, with your arms straight. Squeeze your core and glutes then raise your chin and chest to keep your body tight. From there, start the move by bending your elbows. Dip down until your arms are at a 90-degree angle.
Pause at the bottom for a one or two count, then press back up powerfully, ensuring you keep your core and glutes tight to prevent your legs swinging. Don’t fully lock out your arms at the top; keeping a slight bend in your elbows at the top forces your triceps to work far harder.
To expose your triceps to as much time under tension as possible – a key stimulus for adding new muscle tissue – lower your body as slowly as you can. Aim for two seconds at first, building up over time to four seconds. Get as low as you can without stressing your shoulders.
Three sets of eight to ten dips, perhaps pushing the third set until you physically can dip no more, should leave your upper arms in tatters for a day or two.
At the gym you can do dips that support your whole body on parallel bars, but you can also use a bench or chair to dip anywhere with your feet on the floor. Just make sure whatever surface is involved can take your body weight, and it’s probably wise not to opt for a chair on wheels…