Tricep Dip Variations: Best 5 Exercises for Toned Arms

Tricep dips are a terrific technique to tone your arms. Try these tricep dip variations to help strengthen and tone your arms.

Do tricep dips to tone your arms. Image credit of Freepik

The triceps is a significant muscle in the upper arm that helps you push or pull your body weight and carry heavy objects. That’s why you have to keep them strong. Push-ups and bench presses are effective exercises for toning your triceps and other muscles. Tricep dips are another workout that tones these muscles. Typically, it is conducted on an elevated surface, such as a chair or bench. It is an excellent workout for strengthening both your arm and shoulders. There are several variants to tricep dips, which may be enjoyable.

Before you try different tricep dip variants, make sure to avoid typical faults like as shrugging your shoulders up towards your ears, diving too low, or leaning forward while dipping. Here’s all you need to know about tricep dips to tone your arms.

What are tricep dips?

Tricep Dip Variations

Tricep Dip Variations

Do tricep dips to strengthen your triceps. Image credit of Pexels

Tricep dips are a bodyweight exercise that develops the triceps, biceps, and shoulder muscles. They can be done practically anywhere, eliminating the need for a gym. They assist tone your arms by focusing on the triceps, a major muscle at the rear of your upper arm. According to fitness guru Mukul Nagpaul, exercising tricep dips on a regular basis will help you get tighter and stronger arms.

Tricep parallel bar dips

Also Read: Tricep Dip Variations

How do I do tricep dips?

Tricep Dip Variations

Triceps back dips

• To strengthen your arms, here’s how to execute tricep dips correctly:
• Begin by sitting at the edge of a chair or bench.
• Keep your hands near to your hips, fingers pointing forward.
• Slide your buttocks off the chair while your hands remain in place.
• Lower your body until your elbows make a 90-degree angle, then push yourself back up.

Triceps and biceps are example of

Variation of Tricep Dips

There are several variations of tricep dips that you may attempt according on your demands. These variants not only strengthen your triceps but also work other muscles. For example, ring dips improve core strength and stability, whereas weighted dips improve overall strength, according to Nagpaul.

Also Read: Triceps Dips: Proper Form, Variations, and Common Mistakes

Here are some variations on tricep dips:

Tricep variations

Dip variations

Tricep Dips Exercise

1. Bench dips

• For this variation, you’ll need two benches.
• While keeping your hands on one bench, place your feet on the other.
• Lower your body till your elbows form a 90-degree angle.
• Push yourself back up and repeat.

This variation not only targets your triceps, but also your core and lower body, says the expert.

2. Straight Leg Dips

Begin like you would for a standard dip, but stretch your legs out in front of you.

This raises the difficulty for your triceps while simultaneously working your core owing to the additional stability necessary.

3. Weighted Dips

This version requires you to sit on the edge of a chair or bench, with a weight plate on your lap.
Perform the dip as normal.
According to Nagpaul, adding weight improves resistance, resulting in higher strength improvements.

4. Ring Dips

These are executed on gymnastic rings rather than a bench.

Single leg dips may train your entire body. Image credit: Adobe Stock.

The instability of the rings makes this exercise more difficult, exercising not only your triceps but also your shoulders, chest, and core.

5. Single-leg dips.

Tricep Dip Variations

Begin as you would for a conventional dip, but raise one foot off the ground.
This variant tests your balance and stimulates your core, making it a more complete workout.

People who have shoulder or wrist ailments should avoid performing tricep dips since they might aggravate their symptoms. Always speak with a doctor or a fitness expert before beginning any new workout program.

Triceps dips gif