Tricep Dips is the first free-weight tricep exercise among the triceps workouts.This tricep workout mainly focuses on the tricep muscles.This exercise is helpful to those who want to build muscles.Though many people perform various triceps exercises,but this is the most easiest among the tricep workouts.This is really helpful for people who want to gain muscles and improve the appearance of their triceps,to make them look chiseled and big.
You need a bench,and an additional stool or wooden box for additional difficulty.Here we will describe three difficulty levels,for beginners,intermediates and the hard-gainers.
- Place a bench perpendicular to where you are facing,and place your palms on it.Your back will be towards the bench.Place your palms less than shoulder width apart,and your buttocks will be hanging at the side of the bench.
- Beginners should place their feet a little closer to the body,with knees bent and locked in that position.
- Intermediates can place their feet a little farther from their body,knees still bent.
- Hard gainers can keep their feet at max distance,or can keep only their feet on a raised platform,which is about 6inches shorter than the bench.
- They can also put additional weight on their groin area for added resistance.
- Inhale as you slowly go down,keeping you lower arm fixed.Go down till your upper arm is parallel to the floor.
- Exhale as you push yourself up,using only your arms.DO NOT use your legs for this.Squeeze the triceps at the top,but do not lock your elbows.
- Repeat for around 8-10 times,then take rest.This constitutes 1 set.Repeat 2-3 times more.
