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How to Do

How to Do Tricep Bench Dips With Heels Up

Each tricep bench dip with heels up should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop this tricep bench dips with heels up.

Beginning

Beginning Tricep Dip Exercise

1. Sit on the edge of the bench and place your hands on the edge of the bench beside your hips with your fingers pointing forward, towards your knees.

2. Your arms should be straight, with elbows fully extended. Pull your shoulder blades back and down and slide your glutes just off the bench, then extend your legs fully in front of you.

Movement

Tricep Dip Exercise Movement

1. Make sure that your head is in line with your shoulders and hips, and that your torso is perpendicular to the ground.

2. Tighten up your core and abdominals, then slowly lower your body by bending your elbows. Lower your body to a point that is comfortable; you should not feel any sharp discomfort in your shoulder joint. At the bottom limit, your upper arm will likely be approximately parallel to the ground, with your elbows bent at about 90 degrees. Drive your weight back to the starting position by straightening your elbows.

3. Repeat for the required number of repetitions. Your elbows should point behind you, like the wings of a grasshopper.

4. To increase intensity and challenge, place a box about half a body length in front of the bench, and place your heels on the edge of the box. Your legs should be fully extended. Elevating your heels on the box will increase the load on your triceps.

Benefits

Tricep Dip Exercise Benefits

You can perform this exercise at home or in the gym.

This exercise will build strength in your triceps, the muscles in the upper arm, giving you shape and definition.

Your shoulder muscles will also be activated to hold the shoulder joint stable as you perform the exercise.

Exercise Aliases

How to Do Bench Dips, How to Do Dips for Triceps, Tricep Exercises on Bench