If you are looking to tone and tighten your arms and get rid of that underarm jiggle, the triceps dip is a perfect exercise! I wanted to share with you a few different variations of the tricep dip. This is an excellent exercise that can be done at home or at a gym.  I love the tricep dip because it works not only your triceps but your entire body from your upper chest, core and even your lower body, which you use for stabilization. I also love that you can do this movement several different ways to make it more or less challenging. Not only can anyone perform the dip but based on your workouts, you may want a less advanced variation of the exercise.  Anyone can do the basic tricep dip no matter what your fitness level is. All you have to do is modify the movement to fit your fitness level and aim to keep improving and trying different variations! Incorporate them into your gym or home workouts and feel the burn! I hope you find them as efficient as I do!

How to Perform The Tricep Dip:

Sit down on the edge of a flat firm surface. Place the palm of your hands on either side of your hip with your fingers off the edge of the surface.  Move your bottom off the edge of the bench and walk your feet out in front of you you so you will be able to lower your hips towards the ground. Start the movement by lowering your hips towards the ground, keeping your elbows in close to your body. Initiate the exercise by lowering a few inches and then as you feel strong and ready, lower down a little it further. The goal is to dip low to the ground so your shoulders are in line with your elbows at the bottom of the dip. The further you go to the ground the more challenging the exercise will be. Use your palms to press back up to the starting position and repeat the movement.  The focus is on your upper body and using your legs for balance and stabilization.

These 4 different variations of a tricep dip can be done off the side of a weight bench or any stable surface, as long as it is tall enough so that when you are at the bottom position of the dip your hips don’t touch the ground. If you don’t have a weight bench, feel free to do these off of a chair, on a jungle gym or even the side of a firm bed.

Check out these 4 different variations starting with the more beginner dip to the more advanced variation.

Aim to do 12-15 reps at a time. If you need to, start with less reps and work your way up.