Exercise of the week: Tricep dip


This week’s exercise is the tricep dip, it is also known as a chair dip because…well you can use a chair to do it. This seemingly “easy” exercise is great if you are trying to focus on your arms and would be a great addition to the commercial break workout (coming soon). I am warning you, looks can be deceiving and this exercise will give your arms a workout!  If you have shoulder problem I do not recommend trying this exercise! You can use a chair (make it a sturdy one and not one with wheels!) or a bench, sofa, etc. pretty much if you can sit on it or use it for support you are golden. Sit on the edge of your seat and place your hands next to you a little wider than your shoulders, keeping your knees bent like in the picture above. Slide your bottom off of your seat maintaining your arms straight (do not lock your elbows), you should now look like picture A. Keep your abdomin pulled in to get the best results. Bend your elbows and lowering your body straight down lowering until your arms are parallel to the floor, you should now look like B. Raise yourself up (again don’t lock your elbows). Congrats you have completed your 1st dip.

Make it easier: If it feels like your arms are going to rip out of their sockets bring your feet in closer and try shallower dips. Remember to listen to your body and don’t over do it! Start off with 10-15 reps.

Make it harder: Let me start off by saying you are just a glutton for punishment! Anyway, if you want an added challenge position your feet farther away from your body and try a deeper dip.

Make it even HARDER!!! for the love of all that is good why?! For the biggest challenge do this with your feet elevated as well or try the dip with your hands on an exercise ball. Both methods will provide a challenge and give you an even more intense workout.


About Eunice

I like to joke that I am "a well of useless information" but for once I can share that information with people that might want to listen. I love trying new things and now I have an audience to share it with...hopefully. I hope you enjoy what you read :)

Posted on January 8, 2014, in Exercise of the week, Fitness and tagged , , , , , , , , , , , , , . Bookmark the permalink. 6 Comments.

  1. I hate tricep dips…only because they are so hard!

    But they are great 😀


  1. Pingback: Fitness challenge: 30 Day Jackknife Sit Up Challenge | Eunicakes

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: