Tricep dips

A quick and easy exercise suitable for beginners; that can be made more difficult for progression if required.

Workout focus:

 Arms (triceps)

Type of activity:

 Strength

Benefits:

 Great strengthening and toning exercise targeting back arm muscles

Time needed:

 5 minutes

Intensity level:

 Moderate

Instructions:

Sit on a secured seat or chair; place your hands next to or slightly under your hips. Your feet should be a comfortable distance away from the chair.

Lift up onto your hands and bring your hips forward so that they are off the chair.

Slowly lower yourself by bending your elbows, keep your back close to the chair, once you have reached the lowest you can go (elbows should not be lower than 90 degrees) straighten your arms to push yourself back up (don't lock out your elbows).

Repeat 10-15 times, rest for 90 seconds then do another set of 10-15. Focus on lowering and rising using only your arms and not your legs.

Ensure you keep your shoulders down and away from your ears to prevent injury, also keep your hips close to the chair to keep the focus on your triceps and not your shoulders. The closer your feet are to the chair the easier. 

How to make it more difficult:

Move your feet out to straighten legs or elevate them on another chair or bench. Also try doing more repetitions or sets. 

Supplied by:
Sam Tilley
Fitness Instructor
Ships & Castles Leisure Centre

www.carrickleisureservices.org.uk