As I noticed when I did the triceps extension challengeThese muscles are naturally larger than the biceps, so if you want to build your arms, you need to work both sides of your upper arm. This move, also known as a bench dip, is among the best and most precise exercises for targeting the triceps and improving overall arm strength. And it also offers some welcome surprises.
The triceps dip is a no-nonsense bodyweight exercise. As the name suggests, it primarily targets the triceps, but will also work the pectoral (chest) muscles and the front of the shoulders, the anterior deltoids. It’s a popular move, not only because it’s quite simple in terms of form, but also because it can be performed on a park bench or, really, any suitably elevated surface.
For this challenge I used a kitchen bench. I’ve seen people do the move using a chair, but I can’t help but imagine it jerking backwards at an alarming rate or suddenly leaning forward on its front two legs, so I stick to the benches. There are variations to the move that will keep things interesting as you get stronger.
How to do a triceps dip
Ready to start? Here’s how to do a tricep dip with perfect form:
- Start by sitting on a sturdy bench with your hands by your sides. With arms outstretched, she grips the edge of the bench. Some trainers will advise you to keep your hands away from you, fingers pointing towards both ends of the bench. I find this makes it harder to push your arms back, rather than to the side, but see what works for you.
- Separate your feet so your butt just clears the bench. If you’re new to this move, keep your feet flat and knees bent. If you’ve already done this and feel confident stepping up the difficulty, you can stretch your legs straight and prop yourself up on your heels.
- Lift off the bench with your palms and bring your shoulder blades together. Engage your core.
- Lower your body until your arms form a 90-degree angle. If you can’t get that low, don’t worry. Make sure your elbows never go above your shoulders – if you go too low you risk shoulder strain. Keep your back straight the entire time, face forward and stay close to the bench.
- Push back through your palms to straighten your arms and squeeze your triceps at the end of the movement. Do not lock your elbows. This is a repeat. Try to start with three sets of 10.
Here’s what happened when I did triceps for a week
I’ve done this move before, but usually with my legs bent, so I started with straight legs. I tend to rush through this, as it’s not a move that requires a great deal of thought when it comes to maintaining decent form. However, as usual, as I slowed down I realized that while I hadn’t done the movement incorrectly, I found that I could do it better and get more out of it.
The first day I did three sets of 20, and because I was focusing on the movement, I felt a bigger stretch in my chest than usual. Keep an eye (metaphorically) on your elbows, as they may decide to shoot to the sides rather than backwards. They should stay tucked close to your hips.
When I perform these challenges, I make notes after each day to record my improved form. With this move, I found there was little to differentiate one day from the next in that regard, so the goal became to see what kind of progress I could make over the seven days in terms of reps. By day three, I’d gotten to three sets of 30, with a one-minute break between each set.
As I added reps, I noticed that I was training my rhomboid muscles in my upper back a bit. This made sense, as these muscles move the shoulder blades, which were pulled together during the movement. Strong rhomboids are important for good posture: Sit in a straight-backed chair and bring your shoulder blades together and you’ll instantly sit taller. I also noticed that if I pulled my toes back toward my shin, the move generated a helpful calf and hamstring stretch. I was reminded again that even focused exercise like this offers more benefits than one might think.
On day five, I did three sets of 35 reps and finally decided I had hit my rep limit for the week. On days six and seven, I tried the cross bench press variation, which involves placing your heels on a chair instead of the floor. This, of course, is considerably more difficult, so only try it when you’re comfortable with the straight leg version. I was careful not to do more than three sets of 20 reps.
Summarizing this move is easy: It’s technically simple, it’s an excellent way to build strength and size in your triceps, and you can do it almost anywhere.
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