Tricep dips is a compound joint exercise that aids in the development of  Brachii.  Tricep dips are great for the...drumroll please...triceps--or those muscles on the backs of your arms that give your arms that great sweeping look. Tricep dips is a great exercise because it also involves other muscle groups--the shoulders, back, chest and your core too!

The Importance of the Tricep Brachii

Triceps are a group of three muscles, Long, Lateral, and Short Heads, in the rear of the arm. Triceps are typically twice as large as the biceps and are responsible for shoulder and elbow rotation. Triceps play an important role in lifting lowering any amount of weight. Tricep Dips will help strengthen, build muscle and add size to the arms.

Tricep Dips Overview

• Main Muscle(s) Worked: Triceps, Brachii
• Other Muscles Worked: Chest, Shoulders
• Equipment: Dip Stand
• Mechanics Type:Compound(An exercise that involves two or more joint movements).
• Force: Push (Movement away from center of body during the concentric contraction of the target muscle.
• Utility: Basic(A principal exercise that can place greater absolute intensity on muscles exercised relative to auxiliary exercises. Basic exercises tend to be gravity dependent, have an inclusion or shift of resistance through multiple muscle group throughout the range of motion (e.g. bench press: front deltoid to pectoralis major to triceps) and have a natural transfer of torsion force to compression force (e.g., lockout on squat, bench press, etc.) or tension force (e.g. extension of arm curl) to the bone(s) and joint(s) during full range of motion).

Target Muscles Used for Tricep Dips

• Triceps, Brachii

Synergist Muscles Worked When Performing Tricep Dips

• Deltoid, Anterior
• Pectoralis Major, Sternal
• Pectoralis Major, Clavicular
• Pectoralis Minor
• Rhomboids
• Levator Scapulae
• Latissimus Dorsi

Stabilizers Worked When Performing Tricep Dips 

• Trapezius, Lower

Dynamic Stabilizers Worked When Performing Tricep Dips

• Biceps, Brachii

How to Properly Perform Tricep Dips

• Grip the dip bars about shoulder width apart, arms straight with shoulders above hands.
• With hips straight and elbows close to the body, inhale while lowering your body until shoulders are slightly stretched and upper arms are just below parallel to the floor.
• Push body up while exhaling until your triceps are fully contracted and locked out.
• Repeat.

Caution Needed Performing Tricep Dips

If you're not sure if you can lift your own body weight when first performing this exercise, use a spotter. If you feel or have any elbow or shoulder pain while performing this exercise, stop. There are plenty of other movements which deliver success without such risk. 

Tips for Performing Tricep Dips

• Keep body straight up and down. Don't lean forward this will work more of the lower chest.
• Keep elbows close to body. Don't grab bars too wide this will shift the stress to your chest.
• Add weight for extra resistance. If you can perform more than eight reps, add a weight belt or hold a dumbbell between your feet.
• Leg positioning. You can keep your legs straight, bend them or cross them as long as the upper body stays upright.

Common Errors While Performing Tricep Dips

• Leaning forward. This common mistake puts the emphasis on lower chest rather than triceps.
• Hands wide apart. Shifts stress from triceps to chest.
• Dipping to low. Will put unnecessary stress on your shoulders and may cause an injury.
• Swinging legs. Helps with exercise put defeats the purpose in the development of your triceps.
• Performing the movement too fast. Performing the movement too fast doesn't allow you to fully recruit as many muscle fibers.

Variations of the Tricep Dips

Variations are intended to work different subgroups of muscles, or work the same muscles in slightly different ways. There are plenty of variations to this strength exercise. Some other variations of the Tricep dips include:

• Assisted Triceps Dip. Use a machine that either has kneeling or standing assistance platform. Adjust the weight and perform exercise same as detailed above.
• Lever Triceps Dip. Sit on seat with back against pad, place handles in narrow position. Push handles down with elbows close to body. Return to start position until shoulders are slightly stretched. Repeat.
• Bench Dip. Place hands on edge of bench, arms straight with shoulders above hands. Rest heels on floor or adjacent bench with legs straight. Lower body until a slight stretch is felt in your shoulders or chest. Raise body up and repeat.

Additional Exercises to Compliment Tricep Dips 

• Barbell Lying Triceps Extension. This has a Basic utility (explained above) with an isolated push movement. When also performing this exercise you can incorporate a close grip bench press between triceps extensions. This can further enhance the development of your triceps.
• Dumbbell Kickback.This is an auxiliary exercise that places greater intensity on your triceps. Kickback has a push force movement that isolates your triceps. It is a great exercise that compliments any triceps compound exercise.
• Cable Pushdown. This is has either Basic or Auxiliary utility. This cable exercise uses a Push movement that Isolates your triceps. This is a good exercise for it allows resistance on the negative (return) part of the exercise, which helps in the overall development of the triceps.

Bottom Line

Tricep Dips can either be completed after chest workout or added in as part of triceps workout. A good time to complete the Tricep Dips is after the chest workout, the Pecs are already fatigue, and less likely to be involve when doing Tricep Dips.

About the Author 

Lynn Glenn is a 61 year old natural athlete who started training at the ripe young age of 48. Lynn lives in Southern California, and serves as a tremendous inspiration for many "mature" weightlifters in the gym that are trying to look better, feel better, and beat the crap out of father time. To contact Lynn, visit Lynn at http://www.musclemagfitness.ning.com/