How to Perform a Tricep Dip

The tricep muscles are located on the back of the upper arm. It can be a difficult area to tone, especially for women. The tricep dip is an effective toning exercise. It uses a persons own body weight as resistance. It can be performed almost anywhere and does not require weights.

Instructions

Difficulty: Moderately Easy

1. Use a bench or chair. It will need to be sturdy enough to hold your body weight. Stand in front of the bench, with your back to it.
2. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart. As you are doing this you will bend at the knees and your legs should be at a 90-degree angle.
3. Lower your body by bending at the elbow. Exhale slowly as you bend. Lower for a count of two. Elbows should not point out away from the body as you lower.
4. Straighten your arms out. This will push your body back up. Inhale slowly through your nose as you straighten your arm.
5. Complete 10 to 12 repetitions. This is considered one set. Towards the end of the set it should get difficult to perform the exercise. Perform enough repetitions of the tricep dip to work the muscle to fatigue without causing pain.
6. Do two to three sets. Rest your triceps for a minute in between sets. Work your triceps two to three times a week, with at least 24 hours' rest between workouts.

Tips & Warnings

• Stretch lightly when you are finished performing the tricep dips. This may help reduce muscle soreness.
• Move your legs further out in front of you to increase difficulty as you advance.
• If you have pain or problems with your wrists or elbows ask a doctor before performing a tricep dip.