Fit Tip of the Day: At Home Tricep Dips

Let me guess … wiggly jiggly upper arms have never been on your wish list, have they? You can tone and tighten those hard-to-keep-fit triceps with a simple at home version of a gym staple — the tricep dip.

I don’t know about you, but I don’t have a bench or any equipment specifically for strength moves like the tricep dip. The good news is, you don’t have to! Whether you’re a beginner or want to get a little more out of your tricep dip, you can do this move at home:

If you’re a beginner, try doing tricep dips using a sturdy chair. Sit on the edge of a chair and place your hands on the seat. Your legs should be in a standard sitting position. Move forward until your butt is off the chair and you’re ready to dip! Use your legs only for balance — press with your palms and try to isolate the tricep muscle. Dip down until your upper arms are at a 90 degree angle. This video from ExerciseTV shows you this simple (but not easy) move.

If you want to get a little more out of your tricep dips, then just isolate the muscle even more. As much as you try to isolate the muscle when in a seated position using a chair, it’s almost inevitable that your legs do some of the work. You can prevent that by extending your legs in front of you. Some sites still show this move using a chair. Personally, I worry about the chair toppling or losing balance, so I prefer to use the bottom stair in my living room. Just look around your house for a sturdy perch that will let you do a perfect tricep dip. This video from Livestrong.com shows a tricep dip with your legs extended.