Most women start to think about their triceps when it’s tank top season or when it’s time to put on a strapless dress or any outfit that requires showing off arms. And yes a nice set of triceps really make pretty toned arms which is cool and all. But, there’s truly so much more value to the backs of the arms than them looking good in a tube top. So let’s look at why triceps are important and how to do tricep dips!
Every time you push yourself up out of a chair or hold grocery bags or push open a door or pull something you are using your triceps. You will also need triceps to do a handstand, to lift heavy weight and for assistance in body weight workouts. You’ll have better pushups and pullups, and even better planks with a pair of strong triceps.
So what are triceps?
Your triceps are the muscles on the back of your arms. They are divided into three parts, thus the name ‘tri’ which are:
- Long head
- Short head
- Medial head
The triceps work together to mainly facilitate extension and flexion at the elbow and shoulder. This means that when the elbow or the shoulder extend or flex the length of the muscle belly gets shorter or longer. Isometrically they work to stabilize the shoulder girdle and elbow. Strong triceps build a good support system for the rest of the upper body while maintaining proper alignment of the kinetic chain. This looks like great posture, strong triceps, stabilized shoulders and Michelle Obama arms!
What is the best exercise for triceps?
Tricep dips are one of the most popular exercises for developing beautiful triceps. We’ll call it ‘the best exercise for triceps’ because you don’t need fancy equipment to do it and it’s easy to modify or progress. First things first, like lunges, flexion at the joints should be done at 90 degree angles. Anything greater than 90 degrees starts to retract the shoulder too far and it overextends the shoulder girdle. Not enough flexion (less than 90 degrees) and you’re watching paint dry nothing is happening.
Let’s take a look at how Victoria executes one of the most popular and effective tricep moves:
- Notice that her entire body trunk is close to the solid, stable, surface aka the bench.
- Her spine and body line are straight so that her shoulder girdle is supported.
- Knees are bent to help assist the movement.
- A 90 degree angle is formed at the bottom of the movement.
- Return to the start.
- The triceps are activated on the essentric move by pushing the body up (consentric) through the palms of the hands — while engaging the triceps, the shoulders, and back.
- Extend the knees to add more challenge.
All you need is the edge of a stable flat surface like a bench, a fastened chair, even the outside of a bathtub!
Inhale as you lower into the movement and exhale up and out of it.
Beginners start with as many reps as possible in the 12 -15 range and as the muscle gets more conditioned try the 8-10 range.
Photography & Writing: Diarra Yaw | Model: Victoria Audele