Triceps Dips | Best 5 Exercise

Triceps Dips | Top 5 Best Exercise

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Some triceps exercises are simpler than others, something we all know from the American Council on Exercise.

In an ACE-commissioned study, researchers took exercisers through eight of the foremost common triceps exercises and recorded muscle activity by attaching EMG electrodes to their triceps.

They might feel good when you’re repping them out, but crushing curl after curl after curl just isn’t enough if you’re serious about building sleeve-busting arms.

Sorry to be the bearer of bad news, but the route to super-sized arms involves tricep exercises – and much of ’em.




 Triceps Dips | Best 5 Exercise

The bench press deserves its place within the pantheon of free-weight exercises – it’s a belter of a chest-builder.

But its exalted status shouldn’t cause you to afraid to tinker with the exercise and therefore the first variation you ought to try, with a barbell a minimum of , is that the close-grip bench press.

Even if you don’t know, you ought to have guessed that this variation involves moving your hands closer together on the bar.

The standard bench press works your chest, shoulders and triceps with the chest muscles doing the majority of the work, whereas the close-grip bench press moves the main target to the triceps.

Rest assured your chest and shoulders will remain involved, but the spotlight is on the backs of your upper arms – actually , this move is one among the simplest ways to focus on your triceps within the weights room.


Grasp a barbell with an overhand grip that’s shoulder-width apart, and hold it above your sternum with arms completely straight.

Lower the bar straight down, pause, then press the bar copy to the starting position.


 Triceps Dips | Best 5 Exercise

The cable rope push-down may be a popular exercise targeting the triceps muscles.

It’s easy to find out and perform, making it a favourite for everybody from beginners to advanced lifters.

It is usually performed for moderate to high reps, like 8-12 reps or more per set, as a part of an upper-body or arm-focused workout.

This move zones in on your triceps – but as long as you are doing it right.

If you employ an excessive amount of weight, you’ll involve your back and shoulder muscles, defeating the aim . If you can’t keep your shoulders down, lighten the load.


Attach a rope handle to the high pulley of a cable station. Bend your arms and grab the bar with an overhand grip, your hands shoulder-width apart. Tuck your upper arms next to your sides.

Without moving your upper arms, push the bar down until your elbows are locked. Slowly return to the starting position.


 Triceps Dips | Best 5 Exercise

This exercise uses a stool to supply greater range of motion for the joint action.

Because you’re lifting your own weight against the force of gravity, this exercise will recruit more muscle fibers through a fuller range of movement and thus be more intense.

Because you’re lifting your entire bodyweight, your triceps need to work against a way heavier load than they might during a triceps-isolating exercise.


Hoist yourself abreast of bars together with your torso perpendicular to the floor; you’ll maintain this posture throughout the exercise. (Leaning forward will shift emphasis to your chest and shoulders.)

Bend your knees and cross your ankles. Slowly lower your body until your shoulder joints are below your elbows. (Most guys stop in need of this position.)

keep off up until your elbows are nearly straight but not locked. If you’ve got shoulder issues, skip this move.


 Triceps Dips | Best 5 Exercise

The overhead triceps extension, or the triceps press, may be a relatively simple yet effective exercise for the event of the triceps.

The triceps muscle plays a big role in your overall upper body strength.

If you’re curious about building serious strength in your upper arms, the overhead triceps extension is for you!

When you work your triceps, you would possibly forget there are three parts to the muscle: the lateral head, the medial head, and therefore the long head.

The last part won’t always get the eye it deserves – unless you’re regularly doing exercises like this one, together with your arms over your head to isolate the long head.


Sit on a bench and grab one dumbbell. Form a diamond shape with both hands to grip the highest end of the load . Raise the dumbbell over your head, keeping your elbows up and your core tight.

Lower the dumbbell down the highest of your back by bending at the elbow, maintaining your strong chest and keeping your shoulders still.

Raise the load by fully extending your arms, pausing for a count to squeeze at the highest of the movement.


 Triceps Dips | Best 5 Exercise

The guys who literally wrote the book on the way to optimize training with EMG-based exercise selection point to the present because the best overall triceps activation exercise.

While this move—also referred to as a French press or lying triceps extension—doesn’t necessarily isolate the lateral or long heads quite other exercises, having the arm position perpendicular to your body combines the activity of the 2 heads to catapult this movement to the highest of the list.


it’s extremely important that you simply keep your elbows in during the set. Your elbows will have a bent to flare as you progress the load , and you want to keep them pointing forward.

Keep the rep timing slow and control the load.

Also Check : and eventually , don’t lock your elbows out at the highest of the movement. this may take the strain off the triceps.

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