Tricep dip is one of the most versatile workout routines because it targets not only your triceps but also your deltoid and pectoral muscles. It is truly a workout that tones the upper body and at the same time gives you more strength. However, are you sure that you are executing it right?
Wrong form and execution will lead to muscle soreness and even injuries. So, if you are having trouble with your tricep dips, we can help you out.
Here are the most common mistakes when doing tricep dips and how to avoid them
Wrong breathing pattern
When tricep dipping, your breathing pattern must be – inhale when you bend your elbows and then exhale when you lift yourself back up. In order to get your breathing just right, you need to take your time. Rushing when it comes to tricep dips is never good. Take time to feel the burn when you bend your elbows until you extend them while lifting yourself up. With the right breathing pattern, you get better circulation throughout your body which is good when working out. It is worth it to take up breathing exercises.
Too much weight
Weighted dips do add workout value to the standard tricep dips. But going overboard can result in injuries. If you are a beginner, it is best for you to perfect your tricep dips first before you even consider adding belts or dumbbells for additional weight. If you’re going to add weight, add the right amount that is ideal for you.
Wrong elbow placement
Elbow position is key to executing the perfect tricep dip. If your shoulders are too far apart or too close to each other, then you’re not going to get a good workout and might even lead to injury. Your elbows should be shoulder-width apart from each other. This will give you the right form that will give you the right momentum when you dip and lift back up.
You’re lifting with your legs, not your triceps
It’s called tricep dips, not leg dips. It is a mistake to push yourself up using force from your leg. That mean’s you’re not targeting your tricep, you’re simply lifting your entire body up. Tricep dips should target the triceps primarily. It is common for people to struggle to do tricep dips at first. But practice makes perfect and you’re sure to get the hang of it. When you’re working out at a gym, don’t be afraid to ask for help and instructions.
You’re not warming up
Tricep dips put a lot of strain on the tricep, even more, when you haven’t warmed up. It is ideal to get the body and blood flowing before you do any of your core workouts. Warming up also improves injury prevention and oxygen efficiency. So, before you jump up the tower dip station, do a couple of sets of arm rolls, wrist flex, and tricep stretch. An additional tip, after your workout, a lot a couple of minutes to cool down.
Rushing can lead to injuries not just to your triceps but to other parts of the body. When doing tricep dips, you need to hold your pose when you dip. If you rush it out, you’re going to run on empty.
You’re not doing any dip variation
There are different variations to the tricep dip that can target not just your triceps but other parts of your body. So, don’t stick to just the standard routine.
Again, practice makes perfect. The tricep dip is a great workout and also an easy one to do, whether you are at home or the gym.