Hip Dips
A core and oblique-focused movement usually performed from a side plank, lowering and lifting the hips to build lateral core strength, stability, and controlled spinal movement.
INTERMEDIATE
Tricep Dips
A bodyweight arm exercise lowering and lifting the body using parallel bars or a bench, targeting the triceps while improving upper-body pushing strength.
Demonstration Video
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Target Muscles
Instructions
- Grab the parallel dip bars with an inward grip. If the bars are adjustable, set them shoulder-width apart.
- Jump off the floor and support your weight on the bars.
- The key to working the triceps in this variation of the jump is to keep your body as straight as possible and not lean forward. This may mean that you should not cross your legs and lower them down.
- Lower yourself slowly, looking forward, until your elbow is at shoulder height, then lift your body without locking your arms at the top of the movement. Repeat for desired repetitions
Tips
- Do not stoop too low, as this can result in great strain on your shoulder joints.
- Use the mind-muscle connection to focus on working your triceps throughout the movement.
- Don't lock your elbows at the top of the movement.
- Keep the repetition time slow to get the most results from this exercise.
Alternative Exercises
Bodyweight Dip
Bodyweight Dip is a compound upper body that increases strength, stability, and rotational power throughout the core, emphasizing the obliques. This exercise can also help build your strength for other activities like bench presses.
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