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Tricep Dip
An effective tricep builder using a chair or couch. Great for targeting the back of your arms with just bodyweight.
intermediate
Upper Body (Push)
2 min
Important: You Can't "Spot Reduce" Fat
This exercise strengthens Triceps, but fat loss happens holistically across your entire body through consistent training and nutrition. You cannot target fat loss in specific areas. The key is full-body balanced training combined with a sustainable calorie deficit. This is how your body naturally reduces fat over time.
How to Do It
- 1Sit on edge of sturdy chair or couch
- 2Place hands on edge next to your hips, fingers forward
- 3Slide your bottom off the edge, supporting weight with arms
- 4Extend legs out in front (bent = easier, straight = harder)
- 5Lower body by bending elbows to 90 degrees
- 6Keep elbows pointing straight back, not flaring out
- 7Push through palms to straighten arms
- 8Keep hips close to the chair throughout
Common Mistakes to Avoid
Elbows flaring out to sides - point them back
Going too low - 90 degrees is sufficient
Moving hips too far from chair
Shoulders shrugging up - keep them down
Using legs to help push up
Make It Easier
- Bent knees
- Reduced range of motion
- One foot on floor
Make It Harder
- Straight legs
- Feet elevated
- Pause at bottom
- Add weight to lap
Why This Matters for Busy Parents
As a busy parent, you need exercises that deliver results without requiring gym memberships, expensive equipment, or hours of your day. The tricep dip is perfect because:
- No equipment needed - do it at home, anytime, anywhere
- Time-efficient - takes just 2 minutes per set
- Builds real strength - targets triceps for functional fitness
- Small space - requires minimal room
Remember: consistent, sustainable training is better than sporadic intense sessions. Focus on form, build gradually, and trust the process.
Quick Stats
Primary Muscles
Triceps
Secondary Muscles
Chest
Shoulders
Core
Equipment
Chair or Couch
Movement Pattern
Push
Perfect For
small space
tricep focus