Bend your arms to return to start. From there, pinch your shoulder blades down and back together, arch your chest up toward the ceiling, and plant your feet firmly on the floor. It’s better to not dip all the way to 90-degrees than to dip too far too fast. Close-Grip Dumbbell Chest Press. Triceps Dips. Slowly bend your elbows to lower both weights toward your head. To revisit this article, visit My Profile, then View saved stories. Use of this site constitutes acceptance of our User Agreement (updated 1/1/20) and Privacy Policy and Cookie Statement (updated 1/1/20) and Your California Privacy Rights. She has been a personal trainer and fitness instructor since 2002. They're a great workout to strengthen your triceps, and build lean muscle. You still need to engage your arms, but blocks can help you get used to the motion by offering some additional support. If you can, bring your calves directly behind your knees parallel to the ground. This is 1 rep. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. Triceps strength also plays an important part in your fitness, whether you want to run faster or lift heavier weights while strength training. It’s an exercise you can do in a variety of ways, by using the edge of a bench or by placing your body between two parallel bars and grasping each bar with your palms and lowering your body toward the floor. In this position, your elbows should be bent so that your arm is angled about 45 degrees from your body and your forearms are vertical. Place your right hand back on the floor to extend your arm and follow with your left arm, so that you end back in high plank. If you really can’t stand to see another ad again, then please consider supporting our work with a contribution to wikiHow. “The triceps involvement in compound exercises can help overall strength and force output, which can help someone generally get stronger or more skilled and more technically efficient in all those types of movements,” Boyce says. Hold a dumbbell in each hand at your shoulders with your palms facing out and your elbows bent. Check out the triceps exercises below and add a few to your next workout. Lower yourself slowly and with controlled movements. Lie faceup with your knees bent and feet flat on the floor. Place your feet hip-width apart. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off … Thanks.". This article has been viewed 12,671 times. Additionally, you must activate your core as you hold your hips off the ground. wikiHow is where trusted research and expert knowledge come together. Using a Bench or Chair. Bring your arms down along … Your triceps—the muscle along the back of your upper arm that helps you extend your elbow and straighten your arm—helps you do everything from pushing yourself up off the floor to placing an object on a high shelf, explains Lee Boyce, C.P.T., a strength coach based in Toronto. If you participate in sports that use a lot of pulling action, you want to maintain strength in your triceps as w… Your dip should be a slow, controlled motion. Lift your arms back to the starting position. While both the regular push-up and the diamond push-up work your triceps, the diamond modification works them a little more, since your hands are positioned closer together, says Boyce. This is 1 rep. Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Slowly bend your elbows to lower the weight back down to starting position. This article has been viewed 12,671 times. Floor. The dip’s accessibility makes it a versatile exercise, but you need to be careful about form to stay safe and get the best results. Tricep dips are an exercise that you can use to build your arms at home, at the gym, or even on a park bench during your morning run. Demoing the moves below are Cookie Janee (GIF 1), a background investigator and security forces specialist in the Air Force Reserve; Rachel Denis (GIFs 2, 7, 9, and 10), a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records; Amanda Wheeler (GIFS 3, 4, and 6), a certified strength and conditioning specialist and cofounder of Formation Strength, an online women’s training group that serves the LGBTQ community and allies; Crystal Williams (GIF 5), a group fitness instructor and trainer who teaches at residential and commercial gyms across New York City; and Davi Cohen (GIF 8), a powerlifter, farmer, educator, dancer, singer, coach, and youth mentor based in Brooklyn, New York. This is the starting position. Tricep dips are the best bodyweight exercise to build your triceps. Try tricep dips on a workout bench, on the floor, and using a dip machine at the gym to see which method works best for you. The best triceps exercises, though, are not necessarily the ones that focus only on your triceps. Lie on a bench with a barbell rack with the bar racked at about wrist height when your arms are fully extended toward the ceiling. You hold your entire body weight up with your arms extended and feet hovering over the floor, ankles … Bend your elbows and lower your body to the floor. Hold a … Your seat should be stable enough that it doesn’t topple forward while you work. Place your hands on the box, fingers toward your body. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says. Ready to refresh your upper-body routine? Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Hold a dumbbell in each hand behind your neck, elbows bent and pointing toward the ceiling. Don’t let your bottom touch the floor. We use cookies to make wikiHow great. All rights reserved. Hold your arms at your sides, with a dumbbell in each hand, palms facing each other. Tricep dips can be performed on parallel bars at your gym or even on a playground. Continue using controlled movements for the best results. You will need enough room under you to ensure that you can dip down without hitting anything. Keep your shoulders down and your core tight. Lie faceup with your knees bent and feet flat on the floor. Sit on the floor with your knees bent and feet flat and your back against a box or step. This article was co-authored by Michele Dolan. Bend at the elbows until your forearms are parallel to the ground, keeping your elbows tight by your rib cage. Impact Level Normal Quiet Yes Focus Areas. This should relieve some of the weight. In fact, if you are a beginner exerciser, or are just looking to build general strength, the best way to work your triceps will probably be through combination isolation exercises—single-joint exercises that really hone in on your triceps specifically—and compound movements, or multi-joint exercises that recruit multiple muscle groups (like your shoulders and chest muscles), says Boyce.