Triceps are the muscles that are located right behind your biceps on the back of your upper arms. You use your triceps for pressing movements like pushups or the bench press. Many exercises are designed to strengthen and develop your triceps, including the triceps dip. Dips are a versatile exercise that you can do just about anywhere with or without extra weight.
Dip Bars
Dip bars refer to a metal stand that features two parallel bars used for dips. Most gyms have some variation of the stand. To perform dips on the bars, stand between them and place a hand on each bar. Hop up so your feet are off the floor and you are supporting your body weight with your arms. Straighten your arms and then lower yourself slowly until your upper arms are parallel with the floor. Push yourself back up and flex your triceps at the top. Lower your body back down and repeat. Keep your body as straight as possible to emphasize your triceps instead of your pecs.
Bench Method
A couple of flat benches or standard kitchen chairs will also work for triceps dips. Sit on one bench and position your hands so the heels of your palms are on the bench and your fingers hang over. Place your hands just outside your hips. Stretch your legs out and place your feet on the other bench. Push yourself straight up so your arms are straight, then bend your elbows until your upper arms are parallel to the floor. Your butt will move below the surface of the bench. Press yourself straight up and flex your triceps at the top. Lower yourself again and repeat.
Dip Machine
The dip machine is a gym machine that has handles you press down for the dip motion instead of pressing up your own body weight. Select your weight, then sit on the seat and attach the belt around your waist if the machine has one. Place your hands on the handles with your palms facing in and elbows up. Press both handles down at the same time and flex your triceps at the bottom. Let the handles come back up and repeat.
Considerations
Keep your elbows in as close to your body as possible for each movement, to put the bulk of the stress on your triceps. Move in a slow, controlled manner to protect your shoulders and avoid the exercise if you've had any recent shoulder problems. Wear a weight belt with a chain and weight plate attached if you need more weight on the dip bars, and place a weight plate on your lap for the bench dips to add weight. Place your feet on a chair on the bars to lessen the weight, or on the floor between the benches.
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