While it may sound strange that a muscle in your arms can help you run faster, it actually plays a vital role in your sprints, since it helps you kick your arms behind your body to propel you forward faster, he says. “The triceps assist with that last lockout strength, that strength to fully extend over the head,” he says. We use cookies to make wikiHow great. Don’t let your bottom touch the floor. of 3: Thanks to all authors for creating a page that has been read 12,671 times. Make sure to keep your core engaged and hips tucked under to avoid arching your lower back as you lift your arms. Lie faceup with your knees bent and feet flat on the floor. Instructions. Position your body so that your eyes are directly underneath the barbell. 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. If you feel you cannot control your motions on parallel bars, look for an assisted dip machine to help you support some of your weight. Lie faceup with your knees bent and feet flat on the floor. The closer together you grip your hands on the barbell, the more your triceps will be activated, says Boyce. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. Pause here for a second. 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. Stand with your feet about hip-width apart. Place your feet hip-width apart. Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely. 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. If you can, bring your calves directly behind your knees parallel to the ground. Hold a dumbbell in each hand and extend your arms straight up toward the ceiling at chest level. Slowly bend your elbows to lower the weight back down to starting position. Floor. Tricep Dips. 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. As well, you want to keep your body in balance. That’s 1 rep. Start in a high plank with your palms flat, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged. Push through the palms of your hands to straighten your arms. As for strength training, your triceps act as a synergist muscle, meaning that it assists your other pressing muscles, like your shoulders and chest, in pushing movements, Boyce explains. Press the weights together so they are touching and pull your elbows in as close to your head as you can. 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. Include your email address to get a message when this question is answered. https://www.popsugar.com/fitness/How-Do-Triceps-Dips-1055754 Tricep dips, bodyweight dips, bench dips — whatever you call them, ... "An easier variation can be doing bench dips with your feet on the floor," explains Johnson. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/4\/47\/Do-Tricep-Dips-Step-1.jpg\/v4-460px-Do-Tricep-Dips-Step-1.jpg","bigUrl":"\/images\/thumb\/4\/47\/Do-Tricep-Dips-Step-1.jpg\/aid10483674-v4-728px-Do-Tricep-Dips-Step-1.jpg","smallWidth":460,"smallHeight":259,"bigWidth":"728","bigHeight":"410","licensing":"

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\n<\/p><\/div>"}, Tricep Dip Exercise Routine for Beginners, https://www.shape.com/fitness/tips/bench-triceps-dips-exercise, https://www.fitnessmagazine.com/workout/arms/exercises/how-to-do-tricep-dips/, https://www.theactivetimes.com/how-do-seated-tricep-dip, https://gethealthyu.com/exercise/tricep-dip/, https://www.healthination.com/fitness/how-to-tricep-dips-1, https://www.bodybuilding.com/exercises/dips-triceps-version, https://breakingmuscle.com/fitness/the-3-building-blocks-to-performing-a-proper-dip, consider supporting our work with a contribution to wikiHow. Triceps dips are an exercise that many people do to build stronger, more defined triceps. Ready to refresh your upper-body routine? Tricep dips can be performed on parallel bars at your gym or even on a playground. There are 15 references cited in this article, which can be found at the bottom of the page. If you can’t get down to a 90-degree angle to start, that’s perfectly normal. Press the weights toward the ceiling, straightening your elbows completely and keeping your palms facing each other. You do not want to drop them to support yourself between reps. The material on this site may not be reproduced, distributed, transmitted, cached or otherwise used, except with the prior written permission of Condé Nast. If you are looking to refresh your upper-body routine, adding in a few of the best triceps exercises out there is a good way to do so. If you have shoulder pain or other shoulder problems, doing triceps dips on parallel bars or a Gravitron machine at the gym (where you can add weight for assistance to make bodyweight dips easier) might be a safer choice than box or bench dips, Boyce says. This article was co-authored by Michele Dolan. 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. Your dip should be a slow, controlled motion. Discover new workout ideas, healthy-eating recipes, makeup looks, skin-care advice, the best beauty products and tips, trends, and more from SELF. This is 1 rep. Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. You can also add an additional challenge to the exercise by lifting one leg and bringing it parallel to the floor.