Get your arms in great shape with these variations of the classic tricep dip
1. TRICEP DIP REPS: 15
BENEFITS: This move tones your upper arms and helps develop strength. Control the intensity by changing the position of your legs or by placing a weight on your lap.
- Sit on the edge of a bench or chair, and place your palms face down next to your thighs, fingers gripping the edge.
- Keeping your arms straight, edge forward until your hips and bottom are in front of the seat.
A
B
C
D
4. BOSU TRICEP DIP REPS: 15
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.
BENEFITS: Works your core and the tiny stabilising muscles in your arms and triceps.
- Sit on a Bosu, legs straight in front of you, and place your hands shoulder-width apart on the ball, fingers pointing downward (a).
- Straighten your arms and raise your hips, keeping your body in a straight line (b).
- Slowly bend your elbows, lowering your bottom towards the ball (c). Pause, then straighten your arms and repeat.
A
B
C
ASSISTED TRICEPS STETCH HOLD: 20 seconds each arm
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.
BENEFITS: Your triceps can be hard to stretch, so use this move to lengthen them and prevent post-exercise soreness.
- Stand with your feet wider than hip-width apart and take your hands up over your head and behind your neck, elbow pointing upwards.
- Use your other hand to help reach your elbow downwards.
