Health Advocate Blog

Workout of the Week: Tricep Dips

Tricep Dips strengthen your triceps, the muscles that run along the backside of your upper arm, from your shoulder to your elbow. Please note: Although this exercise is designed to be done using a workout bench, a sturdy coffee table will work as well.

  • Begin by sitting on the side of your bench. Place your hands on the edge of the bench, straighten your legs, and place your feet out in front of you.
  • Next, straighten your arms and slide your rear end off of the edge of the bench, so you are holding yourself up only using your arms, and rest your heels on the floor.
  • Lower your body by bending your arms until you feel a slight stretch in your chest or shoulder, or your rear end touches the floor.
  • Finally, raise your body by straightening your arms, and repeat.

Try doing 15-20 repetitions of this exercise, in 2-3 set increments.

Tips: The bench height you use should allow for full range of motion (your arms should be able to bend to 90 degrees). If this exercise is too challenging you can bend your knees to make it easier. If you need to add difficulty, elevate your feet on another bench or stool of similar height.

Want more fitness ideas?  If you’re a Health Advocate member with access to our Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.