Self-assisted Triceps Dip
The Self-assisted Triceps Dip primarily works the Triceps (Long Head), with secondary activation of the Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids and stabilizer support from the Biceps Brachii (Long Head), Trapezius (Lower). It is a band compound exercise at beginner difficulty.
A band compound push exercise targeting the Triceps (Long Head).
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Triceps (Long Head) |
| Secondary | Anterior Deltoid, Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Rhomboids |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Latissimus Dorsi (back)
- Secondary Muscle Levator Scapulae (neck)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Pectoralis Minor (chest)
- Secondary Muscle Rhomboids (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Trapezius (Lower) (back)
Instructions
- Preparation: Stand on bench or elevation between parallel bars. Mountshoulder width dip bar, arms straight with shoulders above hands. Bend knees and place toes on bench or elevation behind and below body. Execution: Lower body by bending arms back. If necessary, use minimal assistance of lower body to control descent, allowing knees to bend, keeping toes in contact with bench or elevation. When slight stretch is felt in chest or shoulders push body up until arms are straight. Repeat with minimal assistance from legs. Comments: If lower body is used for assistance,Quadricepsare utilized. Hips are kept straighter and body more upright, as compared toAssisted Chest Dip.
Alternative Exercises
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