Triceps Dip (Assisted)
A bodyweight exercise that primarily targets the triceps muscles, building strength and muscle mass. It can be modified with assistance for various fitness levels.
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Triceps Dip (Assisted)
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Step-by-Step Instructions
1. Grip and Positioning
Grip the dip station bars with an overhand grip, slightly wider than shoulder-width apart. Position yourself with arms fully extended and shoulders slightly in front of your hands.
- Ensure a firm grip
- Maintain a straight back
2. Assisted Descent
Slowly lower your body by bending your elbows, keeping them tucked in close to your sides. Use a resistance band for assistance if needed, looping it around the bars and under your knees.
- Control the descent
- Maintain a slow, steady pace
3. Bottom Position
Lower yourself until your elbows are at approximately a 90-degree angle. Avoid letting your elbows go past your shoulders.
- Feel the stretch in your triceps
- Maintain proper form
4. Assisted Ascent
Push yourself back up to the starting position by extending your elbows, utilizing the resistance band as needed to aid the motion.
- Exhale as you push up
- Squeeze your triceps at the top of the movement
5. Repetitions
Perform the desired number of repetitions, maintaining proper form throughout each rep.
- Focus on controlled movements
- Avoid using momentum
Form Tips
✓Elbow Position
Keep your elbows tucked in close to your sides throughout the movement to prevent shoulder strain.
✓Controlled Movement
Avoid bouncing or using momentum to complete the repetitions. Focus on controlled movements for optimal triceps engagement.
✓Full Range of Motion
Lower yourself until your elbows are at a 90-degree angle or slightly beyond for optimal muscle activation and stretch.
✓Proper Grip
Maintain a firm grip on the bars to avoid slipping. Adjust your grip width for comfort and optimal engagement.
Common Mistakes
Using momentum instead of controlled movement
Focus on a slow, controlled descent and ascent, pausing briefly at the bottom position
Elbows flaring out to the sides
Consciously keep your elbows tucked in close to your body
Incompletely lowering yourself
Aim to lower your body until your elbows form a 90-degree angle
Leaning forward excessively
Maintain an upright posture throughout the movement
Not engaging the triceps fully
Focus on squeezing your triceps at the top of the movement
Alternative Exercises
- Close-Grip Triceps Dip
- Triceps Dip (Unassisted)
Complementary Exercises
- Overhead Press
- Bench Press
- Skullcrushers
