How to Do Triceps Dips: Benefits and Common Mistakes

Are you looking for ways to get rid of those stubborn belly fat? If yes, then you should try triceps dips. This exercise targets your biceps and triceps muscles.

Belly fat is a common problem these days. People tend to store their excess calories in the form of visceral fat. Visceral fat lies deep inside the abdominal cavity. It surrounds internal organs such as liver, pancreas, kidneys, spleen, stomach, intestines, etc. The accumulation of visceral fat increases the risk of developing chronic diseases such as diabetes, heart disease, stroke, hypertension, arthritis, cancer, depression, anxiety, sleep disorders, etc.

Triceps dips target your biceps and tricep muscles. They also strengthen your core and back muscles. In addition, they improve your posture and balance. These exercises burn extra calories and help reduce body fat.

How to Do Triceps Dips

1) Stand on a bench or chair with your back straight and feet together.

2) Bend forward at the hips until your chest almost touches the floor. Your arms should be fully extended and parallel to the floor.

3) Slowly lower your body by bending your elbows. As you move down, make sure that your hands remain flat against the floor throughout the movement.

4) Keep your head up and look ahead. You should not allow your neck to bend backwards.

5) Once your chin reaches the floor, slowly raise yourself back up.

6) Repeat the process several times.

Benefits Of Doing Tricep Dip Exercise

There are numerous benefits of doing tricep dips. Some of these benefits are listed below:

1) Builds Strength

If you want to build strength in your arms, then you need to perform tricep dips. These exercises will make your arms stronger. You will notice how your arms get toned after a few weeks of performing these exercises.

2) Helps Reduce Back Pain

Back pain is one of the most common ailments that people suffer from. However, many people do not know that regular workouts can help them reduce back pain. By performing tricep dips, you will strengthen your back muscles. This will help prevent back injuries.

3) Improves Posture

You will feel more confident when you have good posture. Good posture helps you appear taller and slimmer. When you perform tricep dips, your posture improves because your back muscles become stronger.

4) Lowers Cholesterol Levels

Cholesterol is a type of fat found in our bodies. High cholesterol levels increase the chances of having cardiovascular problems. If you want to keep your cholesterol levels low, then you must perform tricep dips regularly.

5) Helps Burn Calories

You may think that tricep dips are only for building muscle mass. But, they also help you burn calories. Performing tricep dips burns about 70-100 calories per session.

6) Reduces Body Fat

When you perform tricep dip exercises, your metabolism speeds up. This means that your body starts burning calories faster. As a result, you lose weight.

7) Increases Bone Mass

Your bones are made out of calcium. Calcium is important for bone health. So, if you want to maintain strong bones, then you must consume enough calcium.

8) Improves Mood

Performing tricep dips makes you happier. It boosts your mood. In addition, it increases your energy level.

9) Strengthens Shoulder Muscles

Tricep dips improve your shoulder muscles. Your shoulders are the main parts of your upper body. They protect your spine and other vital organs. Therefore, strengthening your shoulders will help you avoid injury.

10) Helps Prevent Osteoporosis

Osteoporosis is a disease that causes bones to break easily. If you want to prevent osteoporosis, then you should perform tricep dips on a daily basis.

11) Boosts Immunity

Regularly performing tricep dips strengthens your immune system. This makes you healthier.

12) Improves Cardiovascular Health

Cardiovascular diseases are some of the leading causes of death in the world today. Regularly performing tricep dip exercises prevents cardiovascular diseases.

13) Helps Improve Sleep

Doing tricep dips before going to bed at night will help you sleep better. The reason why is that it calms your mind.

14) Improves Lung Function

Lung function refers to the ability of lungs to take oxygen into the blood stream. If you want to improve lung function, then you must perform regular tricep dips.

15) Helps Lose Weight

Losing weight is another benefit of performing tricep dips. This exercise works as an appetite suppressant.

Tricep Dips: What’s the Injury Risk?

The triceps dip (also known as a triceps extension or a shoulder press) is an effective way to build strength in the upper arm muscles. The triceps dip requires little equipment and takes less than 10 minutes to complete.

However, there are risks associated with this exercise. One of these risks is injury. The triceps dip may strain your elbow ligaments, especially if you use too much force while performing it.

Tricep Dips: The Common Mistakes

1) Not Using Proper Form

If you don’t know how to do tricep dips correctly, then you might injure yourself. To ensure that you get proper form when doing tricep dips, follow these tips:

• Keep your elbows close to your sides.

• Don’t lean forward excessively during the movement.

• Perform the exercise slowly.

2) ExercisingToo Much

Exercise too frequently can lead to overuse injuries. If you’re not sure whether you’re exercising too much, try reducing the number of times you perform tricep dips each week.

3) Doing Tricep Dip Without Warmup

Warmup exercises are essential for preventing injuries. You need to warm up your muscles prior to performing any type of exercise.

4) Failing to Stretch After Exercise

Stretching after exercising helps reduce muscle soreness and stiffness. Stretching also improves joint flexibility.

5) Trying to Do Too Many Different Types of Exercises

You can only work one muscle group per session. If you want to strengthen your entire body, then you must focus on just one type of exercise. For example, if you want to increase your endurance, then you must train your legs.

6) Not Performing Tricep Dips With Other Muscles

You cannot isolate your triceps by performing them alone. Instead, you should combine them with other exercises such as bicep curls.

7) Forgetting About Rest Days

It’s important to rest your muscles between workouts. However, many people tend to forget about resting days. As a result, they end up getting injured.

8) Overdoing It

Some people think that more is always better. But, this isn’t true. While working out regularly is good, overworking your muscles can cause injuries.

9) Not Following Your Doctor’s Advice

Your doctor is the best person to advise you on what type of exercise routine is right for you. He or she knows which exercises are safe for you and which ones aren’t.

10) Ignoring Pain

Pain is your body’s way of telling you that something is wrong. When you feel pain, stop immediately and seek medical attention.

11) Not Knowing How to Prevent Injuries

Injury prevention is easier than you might think. All you have to do is make sure that you follow the guidelines listed above.

How To Work The Triceps Dip In To Your Routine

There are several ways that you can incorporate the triceps dip into your workout routine. Here are some options:

• Perform tricep dips before you start your cardio routine.

• Add tricep dips to your weight training program.

• Try to do at least two sets of ten repetitions every time you perform tricep dip.

• Do tricep dips three times a week.

• Alternate between tricep dips and bicep curls.


Do dips make your arms bigger?

Dips will not make your arms larger. They’ll help you build stronger arms.

Is it OK to do tricep dips everyday?

Yes, but keep in mind that doing so can be harmful to your joints. Make sure that you take breaks from the exercise when needed.

Do tricep dips help lose arm fat?

Yes, they can. By strengthening your triceps, you’ll burn more calories throughout the day. This means that you’ll be able to shed those extra pounds faster.

How many dips should I do a day?

The number of tricep dips you do depends on how often you plan to work out. Some experts recommend doing five to six dips each day. Others suggest doing eight to nine dips each day.


The triceps dip is an effective exercise that will help you build strength in your arms. Make sure that you follow all of the safety precautions so that you won’t end up injuring yourself.

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