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11 possible tricep dips mistakes that are sabotaging your workout session

Updated on:23 February 2021, 17:55pm IST
Read this one before you start doing those tricep dips and eliminate all possible errors that you might commit while you are at it.
Nikita Bhardwaj
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These mistakes will not give you the results you want to see! Image courtesy: Shutterstock
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If you want to tone your arms, tricep dips can truly work wonders! The thing, however, is that you need to do them the right way in order to see the results. If you don’t do your tricep dips right, you’re not only taking yourself farther from your goal of toning your arms but also putting yourself at risk of injuries.

Tricep dips are simple but you do need to take care of some pressure points. The essence of this exercise lies in the movement and the pressure that you apply using your upper arms. If done correctly, you will get leaner and stronger arms. Unfortunately, failing to perform this exercise the right way will only leave you in pain and discomfort.

Here are 11 of the most common mistakes you need to identify and avoid when performing tricep dips:

  1. You’re not dipping low enough

    If you are not lowering your body properly, your arms will miss out on the contraction needed for this exercise to work. So, make sure you’re dipping low enough but do not touch your body to the ground.

  2. You are keeping your elbows too far apart

    Your elbow should be shoulder-width apart. Anything closer or wider than that can lead to injury.

  3. You are pushing yourself up using your legs and not your triceps

    You need to realize that this is an exercise that is specifically designed to target your upper arms. Using your legs to push yourself upwards will only delay the results you want to see.

  4. You are doing the exercise too fast

    Give your muscles enough time to contract and relax. Remember that slow and steady wins the race!

  5. You are not locking your arms properly

    Not locking your arms properly will only mean you’re not flexing the muscles enough.

  6. You might be adding too much weight

    Some people prefer to put weights on their legs when doing tricep dips. You can do that but only if you can properly move with them.

    triceps dips mistake
    When performed incorrectly, this exercise can cause shoulder impingement. Image courtesy: Shutterstock
  7. You are not breathing properly

    Exhale while coming up and inhale while going down.

  8. You are not doing enough repetitions

    Doing 20 reps and 5 sets is the basic requirement. Anything less than this will not give you any result.

  9. You are not holding your pose

    When you are in a dip, hold the pose for a second or two.

  10. You are not keeping your feet right

    You have to balance yourself using your heels rather than keeping your sole flat on the ground.

  11. You haven’t warmed up before doing tricep dips

    Yes, your arms need to warm-up too! Doing shoulder rolls, arm rolls, tricep stretch, wrist roll, wrist flex, etc are some of the warm-up moves that you can do for your arms.

Tone up your arms using tricep dips but do it the right way to see the results!

Nikita Bhardwaj Nikita Bhardwaj

Six-pack abs are all that Nikita needs, along with her daily dose of green tea. At Health Shots, she produces videos, podcasts, stories, and other kick-ass content.