Signature Moves - Full-body Triceps Dip

Turn the basic triceps dip into a total body toner.
This is the “Tri-it-you’ll-like it-Dip!” Why just work your triceps when you can take the same amount of time to tone your entire body? I created this exercise out of desperation. I was bored with the basic dip, because it just didn’t seem to be doing enough anymore. So I found a way to bring the full body into play, working abs, hamstrings, and glutes. All you need is a bench, curb, step, concrete block, low sea wall, log, boulder--or even the incline of a hill off a wooded trail.
Works: Triceps, deltoids, abdominals, hip flexors, quadriceps, hamstrings and glutes)
Props: Bench, log, low wall, step
Starting Position: From a seated position, place your hands hip-width apart, palms down and fingertips forward along the edge of the bench. Extend your legs in front of you, knees slightly bent and feet flexed against the ground.

Action: Lift your right leg stick-straight out in front of you. Begin to lower your body as you curl your right knee toward your chest to engage your abs. As you return to the starting position, press firmly through your palms and left heel to engage your triceps, as well as your glutes and hamstrings.

Modification:  None
Focal Points:
•    Keep your tailbone very close to the bench as you lift and lower.
•    I often see people sag around their neck and shoulders when they start to get fatigued. Don’t sag—stay strong. Keep your shoulders down, away from your ears by pressing firmly into the bench and lifting your chest up.


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