Hot Move: The Seated Triceps Dip

543866_467198166709254_148460263_nOne of our favorite exercises to do at bootcamp is the seated triceps dip. When flipping through this month’s Self Magazine – I noticed that actress Julianne Hough is also a fan of the dip and it shows (she has great arms!)! Why is this exercise so good? Well, it’s similar to a pushup in that it works a lot of muscle groups at once and you don’t need any equipment, just a bench or step and your body weight. It not only targets the triceps (backs of the arms) but also works your core, and gives you a sexy back (it targets lats, rhomboids and traps). It’s the perfect move to really tone up your arms and get rid of the dreaded “jiggle”!

How To:

If you are just starting out – do them with your knees bent. To progress and make it harder you can straighten out your legs, do more reps or even add a weight in your lap.

Aim for about 3-4 sets of 15-20 reps.

Sit on a bench or step with hands right under glutes and fingers pointing towards your hips. Lower your body off the bench and bend your elbows behind you 90 degrees. Try to let your triceps and back do all the work vs. pushing off with your legs. Keep shoulders rolled back and chest up. Each dip=1 rep.

seated triceps

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