A basic body-weight exercise that isolates the muscles at the back of the upper arm. Tricep Dips don’t require much equipment – if you don’t have a bench or fit ball, you can always do them on the ground.
STEP 1 – Position your hands shoulder-width apart on a bench, chair, fit ball or the ground. You should be supporting your body weight on your toes and forearms. Keep your torso straight.
STEP 2 – Bending at the elbows, keep your arms next to your sides and slowly lower your chest to hover just above the ground.
STEP 3 – Pressing into your palms firmly, extend through the elbows to raise your body. Keep your torso rigid as you perform the movement. Repeat.
STEP 4 – Start with 2-3 sets of 10-12 repetitions. Adjust based on your fitness level, ensuring proper form to effectively target the triceps.
TIP – When straightening your arms, keep a slight bend in your elbows to keep tension on your triceps and off your elbow joints. Bend your legs at the knees to reduce resistance.