Triceps Dip

Triceps Dip exercise is a compound movement that primarily targets the triceps, while also engaging the chest and shoulders to a lesser extent. It is typically considered an intermediate-level exercise, but beginners can also perform it using a dip machine with weight assistance to reduce difficulty.

There are two common variations of dips: Triceps Dips and Chest Dips. Triceps Dips focus on keeping the torso upright and elbows close to the body, emphasizing the triceps. Chest Dips involve leaning the torso forward and flaring the elbows out slightly, placing more stress on the chest muscles. By adjusting your body angle and elbow positioning, you can shift the focus between triceps and chest based on your workout goals.

Dips are highly effective for building upper body strength and enhancing muscle definition. Their versatility makes them a popular choice in strength training routines, and they can be performed using parallel bars or assisted machines.

1. Grasp the parallel bars firmly and lift your body so your arms are fully extended and your feet are off the ground.
2. Slightly lean forward for chest emphasis or keep your torso upright for triceps focus.
3. Slowly lower your body by bending your elbows until your upper arms are about parallel to the floor.
4. Pause briefly at the bottom of the movement.
5. Push through your palms to raise your body back to the starting position.
6. Repeat for the desired number of repetitions.

Dips are considered a medium-risk exercise, especially when performed with poor form or excessive weight. The shoulders are particularly vulnerable if the range of motion is too deep or the elbows flare excessively.

To reduce injury risk:

• Avoid lowering your body too far to prevent shoulder strain.
• Keep controlled, smooth movements to minimize joint stress.
• Warm up your shoulders and elbows before performing dips.

Individuals with pre-existing shoulder or elbow issues should approach dips cautiously or opt for an assisted dip machine.