HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
Muscle Group: Triceps, Chest, and Shoulders.
This movement increases your arm’s strength and builds lean muscle mass behind your upper arms (triceps).
Tricep dips not only works all 3 heads of the Triceps, but they also hit the lower chest and front deltoids.
Initial Position:
Press into your palms to lift your body and slide forward, just far enough that your buttocks clear the edge of the chair. Keep your arms straight.
Level 1: Keep the knees bent.
Level 2: Keep the legs straight.
Level 3: Use a platform.
Final Position:
- Lower your body. The elbows are bent between 45 and 90 degrees.
- Push back up slowly to the initial position.
Tips:
- Use a sofa, a chair, a coffee table, a bench in the park, or anything you can find to assist with this exercise. Keep in mind that the closer your feet are to your hips, the easier the exercise will be.
- Ensure your shoulder mobility and flexibility are sufficient for this exercise to prevent injuries.
Breathing: Inhale while lowering the body. Exhale when lifting the body.
Repetitions: 8-15
LEVEL 3 Raise your legs on a platform.
LEVEL 1 Keep the knees bent.
TRICEP DIP
LEVEL 2 Keep the legs straight
EXERCISE GUIDE
1. Crunch
2. Push-up
3. Squat
4. Bird Dog
5. Lung
6. Leg Raises
7. The Bridge
8. Tricep Dip
9. Superman
10. Calf Raises