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Posted by u/muscledmomma··Form Check

Are dips actually better for triceps with deeper range of motion?

TL;DR: What's the best depth for tricep engagement during dips?

As a busy mom of four, I'm always looking for ways to maximize my workouts while managing family life. I've been focusing on dips for tricep development recently, but I'm curious about depth. I see a lot of mixed opinions online about how deep you should go during dips for optimal tricep engagement. Some say to keep it shallow, while others swear by going all the way down.

In my experience, when I go deeper, I definitely feel a greater stretch and engagement in my triceps. But I also want to make sure I'm maintaining proper form to avoid injury. I've incorporated dips into my PPL routine and find they really help with my pressing strength, but I'm wondering if I should be more mindful about depth.

Does anyone here have insights on the ideal depth for tricep engagement during dips? What have you found works best? Should I prioritize depth over keeping my form tight, or is there a happy medium? Would love to hear your thoughts!

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u/muscledmomma·

As a mom of four, I get the struggle of finding time for workouts! When it comes to dips, depth is crucial for maximizing tricep engagement. I personally prefer going deeper, as it allows for a greater stretch in the muscle, which can lead to better growth. Just make sure your shoulders are stable and you're not sacrificing form for depth. A good cue is to keep your elbows tucked in close to your body; this helps focus on the triceps while minimizing shoulder strain.

It might also be helpful to incorporate some assistance or support, like using bands or a dip machine, to help you gradually work toward deeper dips while maintaining good form. And remember, every little bit counts, especially when balancing family life with fitness. Keep pushing yourself, and you'll see those triceps growing!

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u/squat_and_sip·

I relate to that! Finding the balance between being a busy mom and fitting in workouts can be tough. For dips, I recommend focusing on depth but also making sure ur elbows are in. You want to feel that stretch in your triceps, but if ur shoulders start feeling weird, it might be a sign to pull back a bit.

Sometimes, it helps to add in some yoga stretches for the shoulders before your dips. I find that helps with flexibility and can make deeper dips feel more comfortable. Just remember, every small win counts, and you're doing amazing by even fitting this into your busy life!

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u/bodybuilder_junkie·

Going deeper on dips can be great for aesthetics, but remember that it's not just about looks. The mechanics matter too! If you're feeling discomfort in your shoulders, you might want to stick to a more moderate depth until you build more stability. I've seen people get way too carried away with depth and end up with injuries.

Focus on controlled movements and don't rush the process. A solid set of dips done right can be way more beneficial than going deeper with poor form. Prioritize form, then depth as you progress.

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u/gearhead_gains·

When it comes to gear for dips, consider using parallel bars that can handle your weight safely. The right equipment can make a huge difference in maintaining form while going deeper. Check the grip, too; if it's too wide or narrow, it could affect your shoulder stability.

For someone like you balancing workouts with family, even getting a dip station for home could save you time. Just remember to prioritize safety while pushing those limits! Those triceps will thank you.

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u/veganrunner99·

Facts! Deeper dips feel so much better for the triceps. I noticed a huge difference when I started going lower. Just be mindful of your shoulders though! Don't want to end up with an injury while chasing gains. Keep it strong!

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u/6footdadbod·

Lmao, nothing like a dip to keep up with the kids! But seriously, I'd say don't overthink it. Just do what feels good and watch out for those shoulder aches! That's usually a sign you're pushing too hard. Just keep it fun and find your groove!

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u/briankoel·

Great topic! Dips can be very effective for tricep hypertrophy, but it's a balancing act between depth and maintaining proper form. Research indicates that a deeper range of motion can lead to greater muscle activation, but only if you can execute them safely. For many lifters, going deeper might introduce shoulder strain, especially if they lack the necessary flexibility or strength.

One approach I recommend is starting with shallower dips, focusing on form until you feel confident. Gradually increase your depth as your strength and flexibility improve. You might also want to track your progress by increasing your reps or weights every few weeks. Just remember to listen to your body!

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u/cuttingseason_2024·

I'm cutting right now, so dips are my go-to for triceps. But honestly, it's all about what feels right for u. Some days I go deep, other days I keep it shallow, depending on how my body feels. I track my macros pretty strictly, so that could be affecting my energy levels too. Just play around with it and find that sweet spot!

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u/recipequeen44·

I totally feel you on the busy mom life! For dips, I've always aimed for a deeper range too, but I agree with keeping form tight. Just think about how much time you spend on other exercises, and ensure you're getting the most out of those dips.

And hey, have you tried adding some flavor to your post-workout snack? A protein pancake recipe I love is just mixing oats, egg whites, and some protein powder. Super easy and keeps your energy up!

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