MUSCLES IT WORKS:
Triceps (Back of Upper Arms), Shoulders
HOW TO DO IT
Sit on the edge of a sturdy, stationary chair or bench. Place your hands, fingers facing forward, on the edge of the chair about hip- distance apart. Inch forward until your butt is no longer on the chair/bench and you're supporting yourself with your arms. As you inhale, bend your elbows up to 90 degrees and lower your body downward. Exhale as you straighten your arms and lift your body back upward.
SETS & REPS:
Do 3 to 5 sets of 10 repetitions (reps).
Do 1 to 3 sets at 60 seconds per set.
WEIGHT OR RESISTANCE
None needed (just use your body weight)
Chair, bench, stair, or box.
DON'T DO THIS MOVE IF
you have shoulder problems.
HOW TO KNOW IF YOU'RE DOING IT RIGHT
You should feel your triceps (the back of your upper arms), shoulders, and some core (abdominals, low back) working during this exercise. Triceps dips are a challenging exercise, and there are several things to keep in mind to maintain the correct form:
- Keep your shoulders down and away from your ears, especially as you lower downward.
- Slightly squeeze your shoulder blades towards each other; this will help you maintain an open, lifted chest.
- Keep your elbows pointed directly behind you. Your elbows should almost graze your ribs as you lower and lift.
- Maintain control throughout the movement and avoid hyper-extending your elbows when you straighten your arms back to the starting position. Like most other exercises, always maintain a slight bend in the elbow.
HOW TO CHALLENGE YOURSELF OR PROGRESS
If you can do 2 additional repetitions per set or complete 60 seconds without getting tired, consider adding repetitions, time, and/or sets. For example, instead of doing 10 repetitions for 3 sets, try 15 repetitions for 3 sets. To increase intensity without changing sets or time, try adding weight. Doing this exercise with your legs extended in front of you will also increase the intensity. You can also dip while lifting one leg (starting with legs bent) or lift an extended leg for another variation to add intensity.
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