Back to Basics Boot Camp: Tricep Dips

Tricep dips are one of those exercises that are much harder than they appear, but the tricep pushup engages the “money spot” on the backside of your arms (plus more).  The strength building move is a great travel exercise because it requires little equipment.

When you are all pro you will be able to support yourself on parallel bars and lower down like a gymnast. Too soon?

This arm exercise involves muscles from your shoulders to your legs.

Primary muscles engaged:

• Triceps
• Shoulders
• Pecs

Back to Basics Tip: Keep your hips close to the chair or bench so you keep the focus of the exercise on your triceps and not your shoulders or legs.

Say buh-bye to back arm flab, but be sure to do the move right. Here is a video from GeoBeats on how to perform a tricep dip perfectly:

For many, doing dips with your own body weight is enough, but you can bring this exercise to the next level. Here is how:

• Add weight with a dip belt. Most gyms should have them on hand.
• Increase your intensity by walking your feet out or propping them up on a bench or on a stability ball.
• Leave your legs on the ground and put your arms on a Bosu to challenge your stability.
• Lift one leg off the ground to work your core and glutes in conjunction with your triceps.
• Increase the amount of reps you do as you build strength. Just be sure to give your wrists a break.

How do you add tricep dips into your fitness routine? What is your favorite, challenging variation?

Feature photo via