How to Do Tricep Dips

March 22, 2013 9:33 pm Last Updated: May 4, 2015 4:05 pm

Tricep dips are fantastic for building strong, toned triceps. All you need is a sturdy chair, box, or bench top. Practice these regularly, and soon you will be showing off seriously svelte arms.

To get started, place both hands shoulder-width apart on the edge of a chair, box, or bench with your fingers wrapped over the edge and pointing toward the floor.

Inhale as you lower your body toward the floor.

Exhale as you press back up to the starting position.

Repeat this 10 to 20 times for three sets.

Focus Points

Keep your body as close to the box as possible. This will keep up the intensity of the exercise.

Be mindful of your wrist and shoulder joints. Should you feel pain in either areas of your body, shorten your range of motion. In other words, don’t lower your body as much until you are stronger and can support your weight without straining your joints.

Imagine your elbows are tied together to prevent them from splaying out to the side like chicken wings. Keep your arms and elbows parallel to each other for the entire exercise.

Build up to sets of 20 repetitions. When you want an additional challenge, hold the movement in the middle of a repetition and pulse there 10 to 15 times.

You can also make the exercise a lot more intense by elevating your feet in front of you.

It will feel good to stretch your triceps between sets.

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. With 12 years of industry experience, she is passionate about sharing the gift of health and well-being. She is based in Brisbane, Australia.