How to Do a Tricep Dip for a Boot Camp Workout

Learn how to do a tricep dip as part of a boot camp workout for women from personal trainer Rachel Buschert Vaziralli in this Howcast workout video.

Transcript

I'm gonna show you how to do a Tricep Dip. So the major muscle group is the tricep. You can do it from a chair or a bench, you can even do it on the floor. So just getting yourself into position to start by rolling your shoulders down. You want to start from good posture. Sometimes we tend to slump forward and then we're gonna potentially cause an extra strain on the shoulder joint. So set yourself up by rolling the shoulders back, opening up the chest. Bringing your hands directly underneath your shoulders onto the bench or onto the ground. And you're gonna take your legs out keeping your knees bent. If you wanted to make it harder you could extend the legs. So start with the easier option, see how you feel first. You're gonna bend the elbows, lowering the hips down, and then exhale to extend the elbows and lift your body up. Inhale down, exhale up. The biggest mistake people make here is when they come down, sinking into the shoulders. You wanna really try to just depress the shoulder blades down your back, so that you keep your neck nice and long. And the other mistake is that people just tend to move their hips up and down. And there's no action going on in the elbow joint itself. The action in the elbow joint needs to be election and extension, because that's gonna engage the tricep muscle. And that's the whole focus of the tricep dip. Elbow flextion, elbow extension start to strengthen the tricep muscle group. Which is that muscle that tends to jiggle on some of us when we wave. So this is a great exercise to tighten it up.

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