Here's how to perform a tricep dip, focusing on proper form for effective tricep engagement.
Tricep Dip Instructions
The goal is to work the tricep muscles effectively. Below is a step-by-step guide, inspired by the reference video, to do a tricep dip:
- Starting Position:
- Begin with your hands gripping the parallel bars or dip handles. Position yourself so that your body is off the ground.
- Lock your triceps at the top of the movement, ensuring full extension of the arm before starting your descent. The video reference emphasizes locking the tricep in this position.
- Feet Position:
- Keep your feet straight beneath you, maintaining a stable base. According to the reference, your feet should stay under you.
- Lowering Phase:
- Slowly lower your body down, bending at the elbows. Maintain an upright torso.
- Lower yourself until your elbows are at a 90-degree angle or slightly lower.
- Lifting Phase:
- Push yourself back up to the starting position using your tricep muscles.
- Once again, lock the tricep at the top, fully extending your arms.
- Repetitions
- Repeat the up and down movement for the desired number of repetitions.
Key Points
- Tricep Focus: The emphasis should be on contracting your tricep muscles throughout the movement.
- Controlled Movement: Avoid quick, jerky motions. Lower and lift your body in a slow, controlled manner.
- Elbow Position: Keep your elbows close to your body during the dip, not flared out.
- Full Range of Motion: Aim for a full range of motion, but only go as low as you can without compromising form.
| Action | Detail |
|---|---|
| Starting Position | Arms locked, triceps flexed, body elevated |
| Feet Position | Feet straight under the body |
| Lowering Phase | Bend elbows, maintaining an upright posture |
| Lifting Phase | Push back to starting, lock triceps at the top |
| Focus | Engage triceps throughout the movement |
By following these steps and key points, you can do tricep dips effectively and safely.
