It’s tricep time, and we are going to fire up the back of the arms with 5-15 tricep dips using the back of a chair or a bench.
Here’s how to do tricep dips:
- Place your hands shoulder-width apart on a stable bench or sturdy chair.
- Slide your butt off the front of the bench with your legs extended out in front of you.
- Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
- Bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Keep your back close to the bench, and your elbows pointing behind you (not flared out to the side).
- Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one repetition.
- Keep your shoulders down as you lower and raise your body to avoid tension or straining the neck.
- You can bend your legs as a modification.
Because there are three heads to this muscle (think tri), working the triceps is a great way to tone the arms as it comprises most of the upper arm muscles. It’s the part of the arm that we don’t want to sag when we wave to someone. And, since we know women need to strength train, this exercise is a great one to add to your upper body strength program. More importantly, the triceps are a shoulder stabilizer, so not only are you creating lean muscle with this exercise, you are also helping maintain shoulder health.