Dips

animated character showing how to do tricep dips from a bench.

Tricep Dips fill out the back of your arm, giving you bigger, stronger arms that help you support your weight and aid with both pushing and pulling.

HOW TO DO IT:

  • Sit on the edge of a stable chair, firm couch or ottoman, or low wall
  • Place hands on the surface, a couple inches away from your hips
  • Turn hands so fingers point out to your sides
  • Stick legs straight out, resting them on your heels
  • Lift your butt off the seat, supporting your weight on your hands & heels
  • Shift forward slightly so your hips are over the edge of the seat
  • Bend your arms to slowly lower your torso down
  • Stop when your upper arm is parallel with the ground
  • Pause, then raise yourself back up until arms are nearly straight
  • Repeat

MAKE IT COUNT:

  • Do as many as you can
  • When you can’t go all the way down, do partial dips

MAKE IT EASIER:

  • Bend your knees slightly and rest your feet flat on the ground
  • Only lower yourself half way

MAKE IT HARDER:

  • Elevate your legs by putting your feet on another (stable!) surface
  • Squeeze a dumbbell between your thighs to add weight
  • Have a small child sit on your lap
  • Do a second set

MAKE IT FUN:

  • Who’s your workout buddy? Share this with a friend!

PRACTICAL USES:

  • Pushing up from a low seat
  • Supporting your weight when riding a bike
  • Getting out of a pool without a ladder
  • Hammering nails
  • Getting up from a long soak in the bath tub
  • Karate chops!

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.