Triceps Dip Stretch
Stretch and lengthen your triceps, chest, and shoulders with the Triceps Dip Stretch. Improve flexibility and range of motion safely and effectively.
Description
Triceps Dip Stretch is a strength exercise that primarily targets the triceps and to a lesser degree also targets the shoulders and chest.
How to Do Triceps Dip Stretch
- 1Setup
Find a sturdy elevated surface like a bench, chair, or dip bar and stand facing away from it.
- 2Setup
Place your hands shoulder-width apart on the edge of the surface, with your fingers pointing forward or slightly outward.
- 3Setup
Step your feet forward, allowing your hips to move away from the surface, keeping your arms straight and shoulders depressed.
- 4
Slowly lower your hips towards the floor by gently bending your elbows, allowing your chest to open and feeling the stretch in your triceps, chest, and anterior deltoids.
- 5
Descend until you feel a comfortable, deep stretch, ensuring your shoulders remain actively depressed and away from your ears; hold this position for the prescribed duration.
- 6
To exit the stretch, gently push back up with your hands to straighten your arms and bring your hips closer to the support.
Tips
- To deepen the stretch safely, step your feet further away from the support or slightly rotate your torso away from the arm you want to stretch more, while keeping your chest open.
- Maintain shoulder health by keeping your shoulders actively depressed and away from your ears throughout the stretch to prevent impingement and effectively target the intended muscles.
- Focus on deep, controlled breathing; exhale as you deepen the stretch to help relax the muscles and improve your flexibility.
- Only go as deep as you feel a comfortable stretch, never pushing into pain, especially in the shoulders or elbows, to avoid injury.
Common Mistakes
- ×Rounding the shoulders reduces the chest stretch and can strain the shoulder joint; instead, keep your chest open and shoulders retracted.
- ×Shrugging the shoulders towards the ears causes discomfort and limits the stretch; actively depress your shoulders down and back away from your ears.
- ×Bouncing or forcing the stretch can cause muscle injury; instead, move slowly and gently into the stretch and hold it statically.
Variations
Triceps Press
Master the bodyweight triceps press to build strong, defined triceps. This effective exercise uses your own bodyweight to challenge your upper arms,
Triceps Dips Floor
Target your triceps with floor dips! This effective bodyweight exercise builds arm strength, stability, and definition using just your body.
Triceps Dip (between benches)
Build powerful triceps with the bodyweight triceps dip between benches. This effective exercise strengthens your upper arms and requires two stable
Triceps Dip
Master the Triceps Dip to build strong, defined triceps and upper body strength. Lower your body between parallel bars or off a bench, then powerfully
Related Exercises
Bench Dip (knees bent)
Perform bench dips with bent knees to effectively target your triceps using only your body weight and a sturdy bench or chair.
Handstand
Master the handstand! This challenging bodyweight exercise builds incredible upper body strength, core stability, and balance.
Reverse Dip
Strengthen your triceps and shoulders with the bodyweight reverse dip. This effective exercise uses your own body to build upper body pushing strength.
One Arm Dip
Master the one-arm dip for incredible triceps and upper body strength. This advanced bodyweight exercise builds serious power and stability.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
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