3 TRICEP DIPS

WHY TH THIS EXERCISE?

IN my view, the ‘tricep dip’ is the best compound exercise for targeting and isolating the three muscles in the triceps. This dynamic workout requires a lot of movement and assistance from various supporting muscles to carry your body weight. Another great exercise for developing overall strength in the upper body and efficiently burning calories for weight loss. Supporting the load, the dip strengthens your shoulders, core and back. Your pec muscles are also activated as secondary muscles. A great exercise for increasing lean muscle mass, gaining definition, and increasing range of motion in the upper body.

HOW TO DO

Sitting on the bench, demonstrate good posture by keeping your core and shoulders upright and looking straight ahead. Keep your feet shoulder width apart and hands palms faced down on your sides. Your palms should be at the end of the bench with your fingers gripping the front. Move your torso out from the bench while maintaining your arms in an extended position. Your body should be straight with your legs positioned at a 90 degree angle. Bend your elbows as you slowly lower your body towards the floor. Before your reach the ground, push with your arms to bring yourself back up to your starting position.

HOW MUCH

Beginners: Perform the exercise for 15 repetitions | 2 sets | Rest 90 seconds

Intermediates: Perform the exercise for 20 repetitions | 3 sets | Rest 60 seconds