"Tricep dips work your triceps and your shoulders," said Alex Weissner, NASM-certified personal trainer at Brunch Running. She recommended starting with your knees bent; as you get stronger, try extended your legs out long to make it more challenging.
- Start sitting and place your hands behind you at shoulders-width apart, either on the floor or on a secure bench or stable couch or chair.
- Place your feet flat on the ground in front of you, hips-width apart, knees bent up.
- Straighten your arms to lift your butt off the ground. Keep your core pulled toward your spine and your back flat, not letting your butt dip toward the ground. Keep a little bend in your elbows to keep the pressure off your elbow joints. This is your starting position.
- Slowly bend your elbows and lower your upper body toward the floor until your arms are at about a 90-degree angle. Your butt should be just off the ground. Make sure you're lowering with your arms, not dipping down with your pelvis. If you're using a bench or chair, be sure to keep your back close to it.
- When you're at the bottom of the movement, a few inches off the ground, slowly press with your hands and push yourself straight back up to the starting position. Keep bracing your core and initiating the movement from your arms, not your torso or hips.
- This counts as one rep.