Triceps dip exercise analysis

1. TRICEPS DIP:
Weber State Version
Marissa Wall, Meribha Dominguez Zuniga,
Skyler Mosley, Shayde LeClair
(Spring 2018)

2. START/END
PHASE:
-Body Position
-Joint Angles
-Primary Muscles

3. Start/End Phase: Body
Position and Joint
Angles
- Body in a generally straight line with
minimal bending at the hips (this will most
likely happen due to gravity)
- Head forward without bending or extending
the spine
- Do not bend the elbows. Elbows should
remain “locked out”.
- Do not bend or extend the shoulder

4. START/END PHASE:
Primary Muscles
- Muscles in the hand and wrist will
not change length throughout the
entire movement
- Muscles in the wrist which assist in
straightening are considered
primary movers because they carry
out the main action.
- Muscles in the wrist which assist in
bending movements are considered
secondary movers because they
assist the primary group of muscles

5. DOWN PHASE: -Joint Actions
-Angles
-Range of Motion
-Primary Muscles

6. DOWN PHASE:
Joint Actions and Initiating Movement
- Beginning in the start position
begin lowering the body by first
bending the elbows.
- Uniformly lower the body until
the a light stretch is felt across
the chest area.

7. DOWN PHASE: Range of Motion
- Down phase is complete when
the upper arm is parallel to the
bars
- The elbow will bend approx.
100 degrees.
- The shoulder joint should be
approx. 45 degrees.
- Lower extremity through the
neck in a generally straight
line. (use core muscles to
ensure hips do not bend or
swing)

8. DOWN PHASE: Agonist Muscles
The muscle which
produces the main action:
Triceps Brachii
- Eccentric contraction
(lengthening of muscle) during
this phase
Muscles which assist with
the main action:
Muscles whose fibers
shorten during muscle
action:
- Pectoralis Major
- Deltoid (anterior)
Muscles whose fibers
lengthen during muscle
action:

9. DOWN PHASE: Additional Muscles
Muscles located within the shoulder as a whole:
Muscles whose fibers
lengthen during muscle
action:
○ Rhomboid
Minor/Major
○ Trapezius
○ Infraspinatus
○ Teres Minor/Major
○ Levator Scapulae
Muscles whose fibers
shorten during muscle
action:
○ Pectoralis Minor
○ Serratus Anterior
○ Subscapularis
○ Subclavius

10. UP PHASE: -Joint Actions
-Angles
-Range of Motion
-Primary Muscles

11. UP PHASE: Joint Angles and Actions
- As soon as the down phase is
complete, the up phase begins.
- The upper arm should be
parallel with the ground.
- The elbow joint should bend
approx. 100 degrees.
- Apply equal force to both sides of
the upper limbs in an effort to
raise the body back to the
Start/End phase.
- The shoulder joint as well as the
elbow joint should return to a
position where it is neither bent
or extended.

12. UP PHASE: Agonist Muscles
The muscle which produces
the main action:
Triceps Brachii
- Concentric contraction during
this phase
Muscles which assist with
the main action:
Concentric
(lengthening)
- Pectoralis Major
- Deltoid (anterior)
Eccentric (Shortening)
- Deltoid (posterior)
- Lats
- Biceps Brachii

13. Concentric Muscles Types
Deltoid, Anterior
Pectoralis Major, Clavicular
Pectoralis Major, Sternal
Pectoralis Minor

14. Eccentric Muscle Types
Rhomboids: Minor/Major
Levator Scapulae
Latissimus Dorsi

15. COMMONLY MADE
ERRORS:

16. -The elbow joint should neither start or finish in hyperextension.
Start Phase and End Phase should result in zero degrees of
extension.
- Take caution if you know that you are prone to having
hyperextensive joints.
STRAIGHTENING THE ELBOWS TOO
MUCH:

17. BENDING THE NECK INWARD TOO MUCH and/or HUNCHING
THE UPPER BACK
- The neck and upper back
should remain in a generally
straight line throughout the
movement without bending.
- NEVER compromise the
integrity of the spine in order to
complete this exercise

18. COMMONLY MADE ERRORS (2):
- Excessive flaring of the elbows
- Hyperextension/extreme range of movement
- Performing the phases too fast, not allowing all muscle
fibers to be utilized.
- Excessive movement of the legs.
- Dipping too low during the lowering phase, putting the
shoulder joint at risk for injury.

19. TIPS FOR THE DIPS:

20. USEFUL TIPS:
- Keep the body upright,
- Keep elbows tucked in and
close to the body.
- Make sure the leg positioning
does not interfere with keeping
the upper body straight.

21. B. Webb, PT, Personal Communication, April 5, 2018
Floyd, R. T., and Clem W. Thompson. Manual of Structural Kinesiology. 19th ed., McGraw-Hill
Education, 2004.
Glenn, Lynn. “Tricep Dips.” MuscleMagFitness.com: Your Health, Fitness, Bodybuilding and Nutrition
Resource, www.musclemagfitness.com/bodybuilding/exercises/tricep-dips.html.
Haley, Andy. “How to Do Dips The Right Way.” STACK, 2 June 2017, www.stack.com/a/dips.
S. Low, Overcoming Gravity: A Systematic Approach To Gymnastics And Bodyweight Strength. Pgs 457-459.
November 12, 2011.
Tricep Dips, BODYPUMP, home.utah.edu/~u0442639/flash/html/tridips.html
“Triceps Dip Exercise Instructions and Video.” Weight Training Guide, 17 Aug. 2017,
www.weighttraining.guide/exercises/triceps-dip/.
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