Triceps dip exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Triceps dip )

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Name of exercise  AROM shld triceps dip supine
Other names of exercise Triceps dip
Description of exercise Triceps dip is a popular bodyweight exercise that primarily targets the triceps muscles, but also engages the chest, shoulders, and core. To perform this exercise, you need a stable surface such as a dip bar, bench, or chair. Begin by gripping the surface with your hands shoulder-width apart and your arms straight. Lower your body by bending your elbows until they reach a 90-degree angle, then push back up to the starting position. Keep your elbows close to your sides and your shoulders down throughout the movement. Triceps dip is an effective exercise for building strength and definition in the arms and improving overall upper body strength.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Position arms on stable bench as shown.
  • Maintain a straight trunk with heels on floor.
  • Slowly lower upper body downward.
  • Raise back up and repeat.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Deltoid, Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Extension, Depression, Retraction, Hyperextension

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Builds strong and defined triceps muscles
  • Improves overall upper body strength
  • Increases muscle endurance
  • Can be done with minimal equipment
  • Targets multiple muscle groups at once
  • Can be modified for different fitness levels
  • Can help prevent shoulder injuries
  • Enhances push-up and bench press performance
  • Improves stability and balance
  • Can be incorporated into a full body workout routine

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Triceps dips are a great exercise for targeting the triceps muscles and building upper body strength. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have any existing shoulder or elbow injuries, triceps dips can put a lot of strain on these joints and worsen the injury. It is important to consult with a doctor or physical therapist before attempting this exercise if you have any pre-existing injuries. Additionally, if you are a beginner or have weak upper body strength, triceps dips may be too challenging and could lead to injury. It is important to build up strength and proper form before attempting this exercise. Lastly, if you experience any pain or discomfort during the exercise, it is best to stop and consult a professional. Proper form and technique are crucial for avoiding injury during triceps dips.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Warm up properly before starting the exercise
  • Use a stable and secure dip bar or bench
  • Keep your shoulders relaxed and away from your ears
  • Engage your core muscles throughout the exercise
  • Avoid locking your elbows at the top of the movement
  • Do not let your elbows flare out to the sides
  • Keep your head and neck in a neutral position
  • Use a controlled and slow movement
  • Do not dip too low and risk injury
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • arthritis
  • osteoporosis
  • shoulder impingement
  • rotator cuff injury

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    Frequently asked questions

     

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