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🚨 Tricep Dip Tips:

  1. Do not lower yourself down too far, as this can result in heavy strain on your shoulder joints and possible injury.
  2. Use the mind-muscle connection to focus on working your triceps throughout the movement. Squeeze your triceps hard at the top of the movement and feel the stretch on the way down.
  3. Do not lock your elbows out at the top of the movement.
  4. And finally, keep the rep timing slow for maximum results from this exercise.

🔥 Triceps Overhead Extensions

🚨 What Muscles Do Tricep Overhead Extensions Work?

✅ A tricep overhead extension is a move that strengthens and tones the tricep as well as many other muscles of the upper back and shoulder area. If you want to avoid saggy arms, you should learn how to do tricep overhead extension.

Triceps overhead extensions
✅ Triceps overhead extensions

🚨 Tricep Dips Instructions

  1. Many people don’t know that there are two ways to do dips. Focusing on your triceps, or focusing on your chest. This version of the dip hits the triceps hardest. Grasp the parallel dip bars with an inward grip.
  2. If the bars are adjustable, adjust them in to around shoulder width apart.
  3. Jump up of the floor and take your weight on the bars.
  4. The key to hitting your triceps on this version of the dip is to keep your body as straight as possible and don’t lean forward. This may mean not crossing your legs and keeping them hanging down.
  5. Slowly lower yourself down, keeping your eyes facing forward.
  6. Lower until your elbow is at around the same height as your shoulder, and then raise your body back up without locking your arms at the top of the movement.
  7. Repeat for desired reps.




  1. To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars.
  2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
  3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
  4. Repeat the movement for the prescribed amount of repetitions.

Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight.

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