LiftSetsLiftSets / Exercises / Dips - Triceps Version
Dips - Triceps Version
Works the triceps. Helped by the chest, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
tricepschestshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | body only |
|---|---|
| Level | beginner |
What to think about
- Shoulders down, away from the ears.
- Lower until the upper arms are level.
- Lean forward for chest, stay upright for triceps.
How to do it
- To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
- Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
- Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
- Repeat the movement for the prescribed amount of repetitions.
Other exercises for the triceps
- Bench Dips
- Bench Press - Powerlifting
- Bench Press with Chains
- Cable Lying Triceps Extension
- Cable One Arm Tricep Extension
- Cable Rope Overhead Triceps Extension
- Close-Grip Barbell Bench Press
- Close-Grip EZ-Bar Press
Track it in LiftSets
Log dips - triceps version with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store