Tricep Dips Outline
I. Introduction
- Brief description of tricep dips as an effective bodyweight exercise
- Emphasis on targeting triceps muscles (back of the upper arm) and building upper body strength
II. Proper Form and Technique
A. Bench Dips:
- Starting Position:
- Sit on the edge of a stable bench or chair.
- Place hands shoulder-width apart on the edge of the bench, fingers pointing forward.
- Extend legs out in front of you, feet flat on the floor, heels touching the ground.
- Movement:
- Slide your glutes off the bench, supporting your weight with your hands and heels.
- Lower your body by bending your elbows to a 90-degree angle, keeping elbows tucked close to your sides.
- Push back up to the starting position, straightening arms without locking elbows.
- Breathing:
- Inhale as you lower down, exhale as you push back up.
B. Parallel Bar Dips:
- Starting Position:
- Stand between parallel bars with hands gripping the bars, shoulder-width apart.
- Lift your body off the ground, supporting your weight with straight arms.
- Cross your feet behind you.
- Movement:
- Lower your body by bending elbows to a 90-degree angle, keeping elbows tucked close to your sides.
- Push back up to the starting position, straightening arms without locking elbows.
- Breathing:
- Inhale as you lower down, exhale as you push back up.
III. Benefits
- Strengthens triceps muscles (long head, medial head, lateral head)
- Engages chest and shoulders muscles to a lesser extent
- Improves upper body pushing strength
- Can be done anywhere with minimal equipment
IV. Common Mistakes to Avoid
- Flaring elbows: Keep elbows tucked close to your sides throughout the movement.
- Lowering too far: Avoid going past 90 degrees, as this can strain shoulders.
- Rounding shoulders: Maintain a neutral spine with shoulders back and down.
- Using momentum: Focus on controlled movement powered by your triceps.
V. Incorporating into a Workout Routine
- Sets and repetitions: Start with 2-3 sets of 8-12 repetitions.
- Frequency: Include tricep dips 2-3 times per week as part of your upper body or full-body workout.
- Progression: Increase repetitions, sets, or elevate feet for added difficulty.
- Variations:
- Weighted bench dips (hold weight plate on your lap)
- Assisted dips (use resistance bands for support)
VI. Safety Precautions
- Consult your doctor before starting any new exercise routine, especially if you have pre-existing shoulder or elbow issues.
- Warm up properly before performing tricep dips.
- Use proper form to avoid injury.
