30 Day Tricep Dip Challenge

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30 Day Tricep Dip Challenge


Take up the 30 Day Tricep Dip Challenge this month and tone up and boost your arm strength to the max.

The 30 day tricep dip challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases to help you build up your muscle strength gradually. This will ensure you are able to complete the final day of the challenge easily. Tricep dips can be difficult so if you struggle, why try chair dips with your legs bent at a right angle.

You can do a tricep dip off the back of a chair, the sofa, a table or anything you have to hand. Dips are intense and effective isolation exercises that help develop powerful and defined triceps. Tricep Dips are a closed kinetic chain exercise. This involves moving your body when your hands and feet stay in the same position.

You only have to do the amount of time shown on the tricep dip challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 200, or 300 dips by day 30)

Follow the challenge chart below, and tweet @30dayfitness with your progress with the hashtag #30DFC

Benefits Of Tricep Dips Exercise

Closed Kinetic Chain Exercise

A CKC exercise involves moving your body while your hands are in a fixed position. Dips are one of the few upper body CKC exercises. As a CKC exercise, dips simultaneously work opposing muscle groups while lifting and lowering.

Adds Unlimited Weight

Tricep dips are a challenging exercise on their own. But you will outgrow those bodyweight dips in no time, which brings us to the point. It’s so simple to add weight to your body. Why not mix up and hold a dumbbell between your legs or wear a backpack with weights in it.

Build Upper Body Mass

Since you are able to continually add pounds to your dip strength, you’re able to continually overload your muscles. And if you are progressively overloading your muscles with more weight and eating a sound bodybuilding diet, you are guaranteed to build muscle mass.

Superior to Push Ups

The push up is a great bodyweight exercise. And it is the most similar closed kinetic chain exercise to dips. However, you are able to lift your entire bodyweight with dips. You may not know but you actually only lift a fraction of your bodyweight with push ups. And while it’s possible to do weighted push ups, it’s not always the best practise.

Improve Your Lockout Strength

A dip repetition isn’t complete until your elbows lock out. Sometimes those final few inches are the most difficult part of the range of motion. You improve lockout strength significantly by doing dips. This strength transfers directly to the lockout phase of related exercises like the overhead press and the bench press.


If you are unsure how to perform tricep dips follow our simple step by step guide.

In addition to the triceps brachii, dips use the anterior deltoids in the front of the shoulders and the pectoralis major and pectoralis minor of the chest as assisting muscles.



30 day tricep dips challenge chart free download


  • Day 1: 5 tricep dips
  • Day 2: 10 tricep dips
  • Day 3: 15 tricep dips
  • Day 4: 20 tricep dips
  • Day 5: rest day
  • Day 6: 20 tricep dips
  • Day 7: 25 tricep dips
  • Day 8: 30 tricep dips
  • Day 9: 35 tricep dips
  • Day 10: rest day
  • Day 11: 35 tricep dips
  • Day 12: 40 tricep dips
  • Day 13: 45 tricep dips
  • Day 14: 50 tricep dips
  • Day 15: rest day
  • Day 16: 50 tricep dips
  • Day 17: 55 tricep dips
  • Day 18: 60 tricep dips
  • Day 19: 65 tricep dips
  • Day 20: rest day
  • Day 21: 65 tricep dips
  • Day 22: 70 tricep dips
  • Day 23: 75 tricep dips
  • Day 24: 80 tricep dips
  • Day 25: rest day
  • Day 26: 80 tricep dips
  • Day 27: 85 tricep dips
  • Day 28: 90 tricep dips
  • Day 29: 95 tricep dips
  • Day 30: 100 tricep dips

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