Time for arm training! This is what really matters with triceps dips and how to do them right!
Lifting barbell weights, swinging kettlebells and lifting dumbbells - you don't have to.
Beautiful defined upper arms you also get with triceps dips!
Table of contents
How to do triceps dips correctly
Do you have a table, chair or training bench ready? Important: The object from which you push your weight away should be about the height of the knees. Then you can start :)
The correct triceps dips execution you have by the way soon raus. It is important that you take your time to learn the simple looking triceps exercise. Only then you can be sure that you will not get back pain.
Execution: triceps dips at home
- Position both hands behind you at an armchair or table.
- The fingers point to your back.
- The arms are extended, but the elbows are not fully pushed through.
- Before you get started, make sure your back is straight.
- Bend your arms and lower your body as far as you can. Ideally until your arms are 90° to the floor and your butt is almost touching the floor.
- Press back to starting position, raise butt to sitting height and begin again.
Tip: If you extend your legs, then the triceps have to lift much more.
Later, when you are really well trained, you can also extend one leg during the triceps dips exercise. Or use both legs and place the legs on a bench of the same height.
Why triceps dips are effective
The triceps consists of three parts: A lateral, a long and a middle muscle head. This structure makes it look like a horseshoe lying on the back of the upper arm.
Together with the biceps, it ensures that we do not have flabby arms, but beautifully defined upper arms.
These are the 14 best exercises against angled arms!
Triceps dips are so effective because you are not only training triceps, but also strengthening your chest muscles.
In addition, you strengthen your whole-body coordination and improve your stability. So triceps dips are a typical complex exercise. This includes all fitness exercises that use more than one muscle.
The triceps dips exercise
- Provides firm upper arms
- Improves your stability
- trains the triceps
- strengthens the anterior deltoid muscles
- gives you muscles in the chest muscles
- helps you to train away flabby arms
- and strengthens the rhomboid muscles in the upper back
So dips are not for nothing one of the basic exercises in bodybuilding. The reason is the high training effectiveness. You need a lot of strength to lift your body weight. This may be easy for the first 10 repetitions, but after 20 repetitions at the latest, it becomes difficult.
Put an end to flabby upper arms now!
Triceps Dips advantages at a glance
The great thing is that you can do tricep dips just about anywhere. In the gym, you use a workout bench. At home, you can also turn your coffee table, armchair or sofa into a training tool.
But even on vacation you can easily do triceps dips anywhere.
What we recommend are good training shoes. Because when you do tricep dips, there's pressure on your heels. And that can quickly cause you to slip with your socks on a slippery living room floor.
You land right on the tailbone. That can be quite painful.
This exercise is great for beginners. You can start building arm muscles and won't have any problems performing it because you're working with your own body weight. So the intensity can be easily adjusted.
Go for the muscles! So you succeed in muscle building as a woman!
What are the most common mistakes with arm dips
Especially in the beginning it can be a bit complicated to perform the complex movements correctly. Take your time to practice and pay attention to clean execution!
Do you know this effective triceps exercises for the living room?
1. the back is bent
Make sure you stretch your back very carefully. It must be straight during the entire exercise. The back is always upright and the spine forms a straight line.
If you have problems with this, then you can ask a friend to see if you are doing it right. Or even easier: you do the ticeps dips with a mirror.
2. the feet
As a beginner, you need to make sure that your feet are firmly planted on the floor. To keep your balance, the distance between your legs is hip-width.
The more stretched the legs are, the more difficult the triceps exercise becomes.
3. the arms
To do triceps dips correctly, you also need to pay attention to your arms. They are always slightly bent. Never stretch them! Only then is the exercise really effective and brings you further.
4. the head
Especially beginners tend to hang their head during arm dips. You have to see the head as an extension of the spine. This means that there is a line from the tailbone to the crown of the head.
Always look straight ahead and fix a point.
5. you want too much
Yes, you want to get beautiful toned arms quickly. But that just takes time. It's better to do 10 clean tricep dips without making a mistake than to do 30 and have your back hunched over, your head hanging and your arms stretched out.
Our conclusion
Triceps dips are a wonderful bodyweight exercise. You can do them in your living room if you convert your coffee table. Be sure to keep your back straight, as this is the most common beginner mistake.
To browse further:
* Advertising & affiliate links: Our website is financed by advertising and affiliate links. As a partner of linked stores (e.g. Amazon) we earn from qualified sales.
Read more