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 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

30 DAY TRICEP DIP CHALLENGE EXERCISES

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

HOW TO DO A TRICEP DIP
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.

HOW TO DO TRICEP DIP VIDEO DEMONSTRATION

30 DAY TRICEP DIP CHALLENGE CHART