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Tricep Dips




About:

Dips are an advanced exercise targeting the triceps. This is a compound move, involving both the elbow and the shoulder joint and it doesn't require any equipment, making it a great travel exercise.

You can add intensity by walking the feet out or by propping the feet on a bench or chair. This version shows a modified dip using a bench.

To keep this move safe and effective, don't shrug the shoulders but, rather keep them down and away from the ears as you bend the elbows.

If you have shoulder problems, you may want to avoid this exercise.

How To:

Sit on a bench or chair.

Begin with the hands next to or slightly under the hips.

Lift up onto the hands and bring the hips forward.

Bend the elbows (no lower than 90 degrees) and lower the hips down, keeping them very close to the bench. Keep the shoulders down.

Tips:
  • Keep the shoulders down and away from the ears to protect them from injury.

  • Keep the hips close to the bench or chair to keep the focus on the triceps and not the shoulders.

  • To make it easier, move the feet closer in. To make it harder, walk the feet out or elevate them on another chair or bench.


    • How Many:

    ✓Repeat this movement for 12-16 rep for 2-4 sets; rest: 30-45 seconds; depending on your level of physical fitness.


    Written by and modeled by Natalia Muntean - Ms Bikini Universe, Fitness Model World Champion and Master Trainer - BodyByNatalia.com. Photo: Arsenik Photography. Location: Fuel Gym, Canada. The exercises provided by World Physique and worldphysique.com are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. World Physique and worldphysique.com disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.