If you lean forward, you will be exercising your chest rather than your triceps. Maintain a straight line in your body without any forward lean. This exercise can stress the elbow and shoulder joints, so be careful if you have pain in these areas.
It's also important to stop doing triceps dips if they create pain or make any current pain worse. If you do have joint pain, you may want to use the push-up exercise to build strength in the triceps and shoulder instead. If you have any shoulder problems at all, you may want to avoid this exercise completely. Begin with 3 sets of 10 repetitions and increase your sets and reps over several weeks as you build muscle and strength in your triceps. Incorporate this move and similar ones into one of these popular workouts:.
Get exercise tips to make your workouts less work and more fun. Bagchi A. A comparative electromyographical investigation of triceps brachii and pectoralis major during four different freehand exercises. J Phys Educ Res. Kovar E. American Council on Exercise. Published September 30, Follow-up Q and A: Dangerous Dips. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit.
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Instead of using a bench for a dip, use a chair. Position yourself away from the chair and complete the movement. Load the appropriate weight, put your knees on the pads and your hands on the bars, then complete a regular dip. You can even grip the bar in a way that will put more emphasis on your triceps. Use a closer grip to do so. Incorporate them into your routine at least once a week — in combination with other complementary exercises, like pushups, rows, and bicep curls — to whip your upper body into shape in no time.
Nicole Davis is a writer based in Madison, Wisconsin, a personal trainer, and a group fitness instructor whose goal is to help women live stronger, healthier, happier lives.
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