Tag Archive: Tricep Dips

  1. How To Do Tricep Dips Exercise

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    How To Do Tricep Dips Exercise

    Learn How To Do Tricep Dips Exercise With These Simple Steps

    Are you struggling with your tricep dips exercise? Follow these simple steps to learn the most effective way of how to do tricep dips exercise and start feeling the benefits.

    Benefits of the Tricep Dips Exercise

    The tricep dip is excellent for strengthening the upper body and giving you defined muscle tone of the triceps
    It can be performed simply at home of a bench, chair or step and can also be performed on specialist equipment in a gym.

    Muscle Groups Worked:

    Tricep brachii, deltoids, pectoralis major

    Tricep Dip Variation

    To make the tricep dip easier take out the raised platform and dip backwards on a flat surface.

    Step by Step Guide:

    1. Hoist yourself up onto a bench, chair or step as long as it is stable and secure to take your body weight.
    2. Hands should be shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend in the elbows.
    3. Legs extended out in front of you with a slight bend in the knee.
    4. Slowly lower your body until your shoulder joints are below your elbows.
    5. Push back up until your elbows are nearly straight but do not lock them out.

    Video Demonstration

    Ready To Take On One Of Our Challenges?

    Click here for the 30 Day Tricep Dip Challenge

    The 30 Day Beach Body Challenge also incorporates tricep dips

    Or why not try the 30 Day Arm Challenge

    Click here for the 30 Day Little Black Dress Challenge

  2. 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 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

    30 day tricep dips challenge chart free download

    30 DAY TRICEP DIP CHALLENGE DAILY ROUTINE

    • 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
  3. 30 Day Arm Challenge

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    30 DAY ARM CHALLENGE

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

    The 30 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

    This challenge helps work your upper body strength and by completing this arm challenge you will notice a difference.

    You only have to do the amount of time shown on the 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.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30dayfitness

    30 DAY ARM CHALLENGE EXERCISE TUTORIALS

    The arm challenge consists of tricep dips, mountain climbers and push ups, so if you’re unsure how to perform any of these follow our simple step by step guide.

    HOW TO DO TRICEP DIPS
    Tricep dips are a compound exercise with a small range of motion. They work on your triceps but also your forearms, shoulder, chest and lower back.

    HOW TO DO MOUNTAIN CLIMBERS
    Mountain climbers help build lower body strength but are also great for getting your heart rate up.

    HOW TO DO PUSH UPS
    Push ups are great for improving your posture and for protecting your shoulders from injury. They also help prevent lower back injuries and increase functional strength via full body activation

    HOW TO DO MOUNTAIN CLIMBERS VIDEO DEMONSTRATION

    30 DAY ARM CHALLENGE CHART

    30 day arm challenge chart free download

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