Tricep Workouts from the Memorial Hermann Wellness Center. Weekly Welllness Tip-Week 3

Triceps dips are a great way to strengthen and tone grandma flab using only a chair.
TARGET MUSCLES: triceps = back of arm

Triceps Dips




Sit on a bench or a chair with feet place straight out in front of you.
1. Place hands next to or slightly under hips.
2. Lift up placing weight onto hands and bring the hips forward.
3. Slowly lower hips toward ground by bending arms at elbows to 90 degrees.
4. Push hips back up, straightening out arms to starting position.
5. Complete 2-3 sets of 15-20 repetitions.

Advanced Triceps Dip




Sit on a bench or a chair and place feet on another stable chair in front of you.
1. Place hands next to or slightly under hips.
2. Lift up placing weight onto hands and bring the hips forward.
3. Slowly lower hips toward ground by bending arms at elbows to 90 degrees.
4. Push hips back up, straightening out arms to beginning position.
5. Complete 2-3 sets of 15-20 repetitions.

*While doing the exercise, do not hold your breath, and always remember to breathe!
*Be sure to keep your back straight and abdominals contracted throughout the exercise.
Remember, in order to get a complete workout, you must include:
• Warm up for 5-10 minutes to activate your muscles and prepare your heart for a workout
• Stretch for 5-10 minutes before and after your workout
• Do 20 30 minutes of cardiovascular training in order to burn fat and improve heart health.
• For added health benefits, incorporate 20 minutes of resistance training to tone in addition to strengthening muscles and bones.

***Please contact your physician before beginning this or any other exercise program.

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