Triceps: Dips (narrow elbows)

Triceps Dips (narrow elbows)

Dips for Triceps

Overhead triceps dips work the triceps with little equipment. Sitting on a bench or chair with your hands shoulder-width apart, begin this exercise. Slowly lower yourself until your upper arms are parallel to the floor, then press up and repeat. Keep your elbows close to your body. This works the long and lateral heads of the triceps.

Dips with a dumbbell between your feet are more difficult. This works all three triceps heads better than bodyweight. Leaning forward instead of keeping your torso upright during each rep engages more chest muscles and targets the triceps more deeply.

Muscles Worked

Dips target triceps. Avoid wide elbows when dipping. This exercise targets the long head of the triceps on the back of your upper arm. Keep your elbows tucked in and lower yourself until your upper arms are slightly below parallel to the floor, then press up explosively to complete one rep. Instead of using momentum, push through with your triceps. Locking out at the top will relieve triceps tension and reduce the effectiveness of this exercise.

Benefits of Narrow Elbows

Narrow elbows during dips increase elbow range of motion and triceps engagement. Better triceps activation improves strength and toning. Narrowing the elbows improves stability and reduces shoulder joint stress. This stability improves dip form, improving results. Finally, narrow elbows work both arms equally, preventing one arm from overtraining and preventing upper body muscular imbalances.

Technique

Triceps dips build strength, size, and definition. Sit on an elevated platform with your hands shoulder-width apart to do this exercise correctly. Keep your elbows close and pointing back. Slowly lower yourself until you feel a slight triceps stretch, then press up using only your arms with your back close to the platform or bench. For extra resistance, place a plate on your lap. Depending on difficulty, do 3 sets of 10-20 reps of this exercise. Keep good form and concentrate on feeling the muscle work during each rep!

Tips

Keep your elbows in line with your torso when doing dips. Isolating the triceps will maximise your workout. Stand between two foot benches. Lower yourself until your arms are bent at 90° angles, then push up to straighten them. Keep triceps tension as you lower and press up, maintaining a steady pace. Weighted vests or dumbbells between your feet can make it harder.

Weight Variations

Weight variations can make exercise harder or target different muscles. Triceps dips can be done with a weighted vest or chains to increase weight. Widening your legs and keeping your torso upright reduces the load on your triceps, while placing your feet closer together and leaning forward increases it. Weighted vests increase resistance when dipping. When dipping, chains around the neck provide constant tension, making it harder than using bodyweight. These methods can be combined to challenge your triceps during dips.

Conclusion

Finally, narrow elbow triceps dips are a great way to target your triceps. Beginners can do the exercise because it's simple. However, you can add weight or reps as you get better. Keep your back straight and core engaged throughout the exercise to perform it safely. Finally, start with a lighter weight or fewer reps until you feel comfortable doing this exercise at a higher intensity.

In Short:

Steps involved:

Hold your body at arms length with your elbows straight.
Inhale and slowly lower yourself with bending your elbows. Keep your torso upright and elbows close to your body.
Push with your triceps and raise your body to the initial position.

Do’s:

Keep your forearms pointing downwards and try to keep your elbows close.
Always warm up your shoulders.
Squeeze your triceps at top of the movement.
Keep the rep timing slow.
Keep the set with high reps.

Don’ts:

Don’t use your biceps to pull the cable the down.
Don’t perform the movement at a high tempo.
Don’t involve your chest in the movement.