Upright Triceps Dips Workout

Muscles Worked: Triceps – A great workout for building mass and strength in the triceps muscles.

Spotter Required: No

Minimum Equipment required: Dip attachment on a bench press

The Best Equipment to Use: Assisted dipping machine

Warming up: If you are starting your triceps workout with upright dips its safer that you warm-up the triceps with an exercise such as the triceps rope extension. The only time you should warm-up with dips is if you have an assisted dip machine and can start with a light weight.

How often should I perform this exercise: Upright dips are a fantastic exercise to build mass in the triceps and can be performed with every triceps workout, if you struggle perfuming upright dips a good substation would be close grip bench press. If you are new to weight lifting I would strongly recommend using an assisted dip machine, if you haven’t performed dips before it is unlikely you will be able to lift your own bodyweight, which is why an assisted dip machine is perfect for the beginner.

When should I perform this exercise: Upright triceps dips will use up a lot of energy so I recommend them at the beginning or near the beginning of your triceps workout.

How to do the exercise: Holding onto the dipping bars and starting at the top with your arms locked out, slowly begin to lower your body until your arms make a 90 degree angle, as soon as your arms reach the 90 degree angle begin to lift back to the top, when you reach the top do not lock out your arms, always keep a slight bend in your elbow to ensure your triceps muscles are kept under constant tension throughout the exercise.

Make sure you don’t drop below the 90 degree angle or you could cause injury, I see people in the gym all the time, they go too low when performing dips. Going beyond 90 degrees will cause undue stress on your shoulders and more importantly your elbow joints, it’s not worth it!

Mentality: Upright dips are a tough exercise and use a lot of energy, make sure you keep your head forward at all times, if you find yourself struggling early on try closing your eyes and tell yourself you can do one more repetition.

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