Training your triceps is a key part of strengthening and sculpting your arms. Whether you are a workout pro or designing your first training plan, the workouts below will help you meet your fitness goals.
weighted triceps dip on high parallel bars
To perform the weighted triceps dip on high parallel bars, follow these steps:
1. Start by securing a weight belt around your waist. Attach the desired weight to the belt. Ensure the weight is secure and comfortable.
2. Position yourself between the high parallel bars. Grab onto the bars with your palms facing inward and your arms fully extended.
3. Lift your body off the ground by straightening your arms. This is your starting position.
4. Slowly lower your body by bending your elbows until they form a 90-degree angle. Keep your elbows close to your body to ensure your triceps are doing the work. Your body should remain upright and your knees bent.
5. Push your body back up to the starting position by extending your arms and using your triceps to lift your body.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure your movements are controlled and steady, focusing on the muscle contraction and not on the weights.
weighted tricep dips
To perform weighted tricep dips, you will need a dip bar and a weight belt or a dumbbell that you can hold between your legs.
1. Start by securing the weight to your body. If you're using a weight belt, attach the weight and then fasten the belt around your waist. If you're using a dumbbell, you'll hold this between your legs once you're in position.
2. Approach the dip bar, and grip the handles firmly. Your palms should be facing inward.
3. Jump or step up to lift your body off the ground, straightening your arms. This is your starting position.
4. Slowly lower your body by bending your elbows. Keep your torso upright and your elbows close to your body. Continue lowering until your elbows are at about a 90-degree angle.
5. Push your body back up to the starting position by straightening your arms. Ensure you're using your triceps to lift your body, not your shoulders or chest.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your body as close to the bar as possible throughout the exercise. Also, ensure your shoulders are down and back, not hunched up towards your ears. This will help target your triceps effectively and prevent injury.
weighted three bench dips
To perform the weighted three bench dips, you will need three benches and a weight plate.
1. Start by positioning the three benches in a triangle formation. Two benches should be parallel to each other and the third one should be in front of the other two.
2. Sit on the middle bench and place your hands on the edge of the bench, fingers pointing towards your feet.
3. Place your heels on the edge of the other two benches, one foot on each bench. Your legs should be straight and your body should form a bridge between the three benches.
4. Place a weight plate on your lap. Make sure it's secure and won't slide off during the exercise.
5. Lower your body by bending your elbows until your upper arms are about parallel to the floor. Keep your elbows close to your body and your back close to the bench.
6. Push your body back up using your triceps until your arms are fully extended.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your body straight throughout the exercise and to control the movement both on the way down and on the way up. The focus should be on the triceps, so try not to use your legs or lower back to lift your body.
weighted bench dip
To perform the weighted bench dip, start by sitting on the edge of a sturdy bench or chair. Place a weight plate or dumbbell on your lap. Position your hands shoulder-width apart on the bench.
Move your torso forward off the bench, supporting your weight with your hands. Extend your legs out in front of you, keeping your feet together. This is your starting position.
Lower your body towards the floor by bending your elbows until you reach a 90-degree angle. Keep your back close to the bench throughout the movement.
Push your body back up using your triceps to bring your body back to the starting position. Keep your shoulders down as you lift.
Repeat this movement for the desired number of repetitions. Remember to keep your core engaged and maintain a straight back throughout the exercise.
Ensure to choose a weight that is challenging but allows you to perform the exercise with correct form. If you're new to this exercise, start with a lighter weight and gradually increase as your strength improves.
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