Tricep Dips are one of the best tricep exercises to tone the arms or build the triceps.
I am a fan of body weight exercises because they promote coordination and stability. Body weight exercises also allow your body to move in its unique pattern.
Most machines have a fixed path of motion, so your body will have to adjust how it moves to fit the fixed pattern of the machine. For some people, machines can be more uncomfortable than body weight exercises.
The challenge with regular dips is that you have to be strong enough to lift almost your entire body weight. If you're not strong enough to do full dips, consider building up your strength with bench dips, a tricep press down machine, or a dip assist machine.
Dips strengthen the triceps, shoulders, and chest, and obviously you can choose other exercises that strengthen those muscles. Below are pictures of full bar dips for the triceps.
Starting Position: For Dips you should begin in the up position with your elbows straight. If you're a little shorter than the machine you may have to jump a little to get into the starting position.
Form: Inhale and bend your elbows to slowly lower your body towards the floor. Lean your body forward very slightly as you lower. Hold for a brief second at the bottom and then exhale and straighten your elbows to go back to the starting position.
Personal Trainer Tips: Move in a slow and controlled manner. If you move to fast, it is very easy to sway back and forth.
Use a comfortable range of motion. You don't need to lower as low as possible. Bend your elbows and shoulders to about 90 degrees.
Again, if dips are too difficult, try building up your strength with other exercises like bench dips or the dip assist machine.
Yours in Health,
Dr. Charles PT/PT
Diet and Exercise for Health
Diet and exercise plus a little education can help you become and stay healthy. Don't live your life so that medical professionals and drugs are needed to fix you once you're broken.
Turn Your Body Into a Fat Burning Furnace
Guys get lean! Ladies Get Skinny! Learn how to lose weight fast and keep it off permanently by turning your body into a fat burning furnace.