Will Dips Get Me Big Triceps?

Dips and its many variations are some of the most commonly used exercises for improving tricep strength, size and power. Dr. Joseph Chromiak, in conjunction with the National Strength and Conditioning Association, recommends that at least two to five sets of three to twelve repetitions be performed for muscular growth. This principle applies to training your triceps and is an important part of making your triceps bigger.

Bench Dips

Bench dips are the first dip variation you need to learn. This exercise reduces the overall load your triceps must bear to complete the lift, which allows novice lifters to develop musculature in the triceps while learning how to perform the basic dip movement. Sit on the edge of a bench and place your hands on the bench so that your fingertips curl over the side of the bench. Move your body off of the bench so that it is just in front of the bench. Allow your knees to be bent with your feet flat on the floor. Bend at your elbows lowering your butt toward the floor. Continue bending your arms until your upper arms are parallel to the floor. Now, extend your arms using your triceps muscles and raise your body back upward. Once your arms are fully extended, perform another repetition.

Bench Dips Progression

As you get stronger and your triceps get bigger, you will need to increase the difficulty of the bench dips exercise. The first method is to extend your legs out from your body so that your legs are straight and just your heels are on the ground. This will increase the resistance your triceps must bear, because your legs are not supporting as much of your body weight.

After you have mastered the bench dips with the legs extended, get another bench and place it in front of you. Place your heels on the other bench so that your thighs are parallel to the floor, and place a weight plate on top of your thighs. This will increase the amount of weight you will be lifting while performing your bench dips.

Parallel Bar Dips

Parallel bar dips are best suited for individuals who have mastered the bench dip exercise. Stand in between the parallel bars and place one hand on each bar. Grip the bars with your thumbs on the inside. Fully extend your arms so that your feet are off of the ground. Bend your knees to form a 90-degree angle, and keep your feet off the ground during the entire movement. Keeping your forearms and wrists stationary, bend at your elbows to lower your body toward the ground. Continue bending until your upper arms are parallel to the ground. Now, utilize your triceps strength and return your arms to full extension.

Parallel Bar Dip Progression

Parallel bar dips are typically hard enough utilizing your own body weight; however, more experienced lifters may want to increase the difficulty of the exercise to improve the musculature in their triceps even more. To do this, use a weight belt. The belt wraps around your waist with a long chain that dangles between your legs, to which you attach weight plates to increase the total amount of resistance you must lift when performing the exercise.