The tricep dip, originally performed by Theresa Lopetrone as part of the “Transform yourself” workout in the November – December 2015 edition of OptiMYz, focuses on strengthening the triceps as part of a high-intensity circuit.
Using this exercise as part of a circuit workout (such as in the “Transform yourself” workout), you should strive to cycle through each exercise, one after another with minimal rest. Once the entire circuit is complete, rest for 60 to 90 seconds before starting the circuit again.
Be sure to take your fitness level into account when doing a high-intensity circuit and plan your movement accordingly.
3 SETS | 15 – 20 REPS
A: Position your hands shoulder-width apart on a secured bench or stable chair. Slide your rear off the front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows.
B: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
C: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. Keep your shoulders down as you lower and raise your body back to the starting position. Repeat for desired amount of repetitions.
Expert tip: You can bend your legs to modify this exercise.