Tricep Dips – The Correct Technique

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This week's series of blog posts on technique looks at the classic tricep dip which will blast your chest, deltoids and triceps. The #BETHEBOSS competition might be over, but keep following our technique tips to switch up your training regime and get that summer body in no time!

Tricep Dips

Tricep dips are without a doubt one of the most versatile resistance training exercises – adaptable for both heavy weight training and higher rep fat burning circuits. It's also easy to tweak your technique to change the emphasis from the chest to the triceps.

Chest and Triceps Dip workout...

This session will tear up your pecs and triceps while also stimulating the front delts. Switching your technique will switch the focus from the pecs to the triceps.

Pre-workout: Take X-PLODE RIPPEDCORE™ 30 minutes before your session.

Flat bench press: 3 sets x 4-6, 8-10 and 10-12 reps

Tricep dips (elbows tucked out): 3 sets x 8-12 reps*

Tricep dips (elbows tucked in): 3 sets x 8-12 reps*

*Add resistance if you can easily do 3 sets of 12 with body weight

Cable press downs: 3 sets x 8-12 reps

Post-training: Eat a PRO 2GO® FLAPJACK within a hour after your workout.

How you can benefit from Tricep Dips:

  • Builds pecs, triceps and delts.
  • Great for heavy weight training or circuit training.
  • Can be done in gym, park or at home.

How to perform Tricep Dips:

1. Position yourself between the handles on a dipping station (or between parallel bars/a safe pair of benches – chairs at home can also be used if secure!).

2. Grip the handles and fully extend your arms, before raising your legs off the ground. Your legs should be crossed at the ankles to create a secure position and do not swing your legs.

Tricep dip 1edited

3. Move by smoothly lowering the body for 2-3 seconds until the chest is approximately at the same level as the dipping handles.

Tricep dip 3edited

4. Then extend the arms to push yourself back to the starting position, stopping just before the arms are fully extended.

5. Tension is maintained on the chest/triceps throughout the move.

Technique 1 (elbows flared out): Perform the dip with the elbows flared away from the body to place emphasis on the chest while also stimulating the triceps.

Technique 2 (elbows tucked in): Tuck the elbows into the body to shift the emphasis on the triceps more intensely than the chest.

Why not tag us in your tricep dips & show us how you're getting on at the gym? #scimx

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