The triceps dip, a bodyweight exercise performed with a dip bar, bench or chair, targets the triceps brachii, anterior deltoids and pectoralis muscles. This classic workout also engages the biceps and traps as stabilizers. Modern fitness experts agree that full-body loosening warmups and dynamic stretches - stretches that bring the body through a full range of motion - serve as an effective pre-exercise routine. If dips are part of your regimen, you'll need to warm up your whole body and incorporate stretches that target the triceps directly.
Perform five to 10 minutes of full-body loosening exercises to increase body temperature and encourage blood flow. Jogging, jumping rope or running in place serve as ideal warm ups. Shadowboxing also fits the bill, and particularly helps loosen the upper-body muscles used in triceps dips.
Do 10 to 15 minutes of dynamic stretches to reduce muscle stiffness and improve flexibility. Start with full-body dynamic stretches such as forward lunges. To perform a forward lunge, enter the lunge position - kneeling so your right leg bends 90-degress at the knee with its foot flat on the ground as your left leg extends backward with its toes on the ground - and place your right hand on your hip as you extend your left arm toward the sky. Switch arm and leg positions on each repetition.
Follow your full-body dynamic stretches with dynamic stretches that target the triceps. Perform arm circles by extending your arms and circling them backwards and then forwards several times. Do a set of arm swings by raising your arms overhead, bringing them down so they extend directly in front of your body and then stretching them outward behind your body.
Mimic the motion of a triceps dip with your upper body before positioning yourself on the dip bar, bench or chair. Raise your shoulders up toward your ears in a shrugging motion, as though performing a dip without actually lifting your body. Do one set of this motion before your first set of dips to activate the muscles you'll be using.
- Practice dynamic stretches with a slow and controlled motion, breathing regularly throughout the stretch.
- Follow your triceps dips workout with a cool down of five to 10 minutes of walking and five to 10 minutes of static stretches, which consist of holding stationary poses.