Male

Triceps Dip

Muscles involved

When you are looking for solid pressing strength that translates into real athletic performance, the triceps dip is an outstanding choice. By controlling your descent and ascent using only your bodyweight, you challenge your shoulder stability while putting maximum demand on your triceps. This gain in joint firmness and lockout power through the elbows is critical for athletic actions such as throwing, pushing off opponents, or maintaining posture in contact sports. Executing this intermediate-level movement requires focus on keeping your elbows tucked and your torso steady, ensuring every repetition builds functional stability to keep you resilient on and off the field.

How to do it

1. Place two benches facing each other and suspend your body between them. 2. Support your hands on the back bench and your heels on the front bench. 3. Inhale and lower your body by bending your elbows, keeping them close to your torso. 4. Exhale and extend your elbows to elevate your body to the starting position.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your elbows close to your body during the descent. - Do not descend beyond 90 degrees of elbow flexion. - Keep your shoulders away from your ears.