Muscle group: triceps, shoulders, chest.
Intensity: light.

Directions

1. Sit on the ground with your knees bent and feet flat on the floor.
2. Place your hands behind your hips with fingers facing forward.
3. Slowly bend your arms and lower your body until your elbows form 90-degree angles.
4. Pause briefly, then straighten your arms and push your body back up to the starting position without locking your elbows.
5. Maintain proper alignment throughout the exercise, with your shoulders down, core engaged, and chest lifted.

Modifications: the easiest modification would be if you lower your hips to the ground and perform the dips in seated position. Keep your upper body straight, while bending the elbows.

Mistakes

• Allowing your elbows to flare out to the sides: It puts more stress on your shoulders and reduces the emphasis on your triceps.
• Allowing your shoulders to shrug up toward your ears: This can cause neck and shoulder strain.
• Lowering your body too far: This can put excessive stress on your shoulders and elbows.
• Arching your back: You may arch your back to rely more on your back muscles, thus making the exercise easier. Keep your back straight and try to put weight more on the hands to properly engage your triceps.

Conclusion

Tricep dips are a classic and highly effective bodyweight exercise that targets the triceps, shoulders, and chest muscles.

As the name suggests, tricep dips primarily work the triceps brachii muscles. Regular practice can lead to increased tricep strength and definition. Alongside triceps, tricep dips engage the deltoids, pectoral muscles, and rhomboids, contributing to a well-toned upper body. Tricep dips also engage the shoulders, aiding in shoulder stability and injury prevention.

Strong triceps play a crucial role in daily activities, from pushing objects to lifting. Enhanced tricep strength can make these tasks more manageable.

Tricep dips make a great addition to upper body and circuit workout routines.

Tricep dips are a versatile and powerful exercise that can help you achieve stronger and more toned arms while enhancing upper body strength. Whether you`re aiming to develop your triceps, improve upper body functionality, or add variety to your workouts, tricep dips are a valuable addition to your fitness regimen.