When it comes to arm muscles, the biceps are more highly regarded than the triceps. The elbow extensor has an important function: a strong triceps is the prerequisite for doing a lot of push-ups – or for lifting heavy weights in the bench press. Tricep dips are the perfect exercise for this. Personal trainer Erik Jäger shows how to properly perform the bodyweight exercise.
The triceps (lat. triceps brachii muscle) consists of three parts: a lateral, a long and a central so-called muscle head. This anatomy gives it the shape of a horseshoe, located on the back of the upper arm. Together with its opponent on the front of the upper arm, the biceps, it is THE contact if you want to get massive upper arms – or if you want to tighten them! (Keyword waving arms).
When exactly do I train my triceps?
Short anatomy excursion: As we now know, the triceps are located on the back of the upper arm. Its main job is to extend the forearm over the elbow. That’s why this muscle mainly works when we do pressing exercises: These include classics like bench press, push-ups or dips, which this how-to with celebrity trainer Erik Jäger is all about.
Why should I do tricep dips?
Triceps dips are great for two reasons: 1. We can effectively train our chest muscles in addition to the triceps. 2. Triceps dips can be modified in many ways and thus allow different levels of difficulty.
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How to properly do tricep dips
Place both hands behind you on the edge of a chair or bench – ideally at knee height. Shift the weight of your legs fully onto your heels (only they touch the ground!). Before you start, check and correct the position of your body: is it almost perpendicular to the edge? Perfect. Something that a lot of people don’t get right!
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Now slowly bend your arms with your elbows together and lower your body until your elbows reach a 90-degree angle. Then stretch your arms out again, pushing up should be faster than lowering. The hip stays as close to the edge as possible throughout the movement. You’re doing the exercise correctly when all of the push-up strength comes from your arms alone.
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Variants and training recommendations
By shifting more or less weight to the legs, you make the exercise easier or harder. Stretch out your legs: The triceps have to lift more. Easier: The legs are bent. Try out the position in which you exhaust your strength reserves – in three sets of 12-15 repetitions. Then the triceps training has been effective!
And: Don’t forget to train the opponent of the triceps! This is important for a balanced workout – and ultimately also for your appearance.
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Personal details: Erik Jäger is a functional fitness trainer and has been a successful personal and athletic trainer for many years. On his Instagram channel, the «Capital Coach» motivates people to exercise every day. His clients include numerous celebrities.