The Tricep dip is an excellent way to strengthen the back of the upper arms that requires little equipment. This exercise requires only a chair, and thus can be done at home or quickly at the office, providing you have a non-wheeled chair at your desk.

Strength exercise and image retrieved from:


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  • Position your hands shoulder-width apart on a stable chair or bench
  • Slide your butt and legs out in front of the chair, legs fully extended
  • Fully straighten the elbows to complete the starting position
  • Slowly bend the elbows to lower your body to the floor, until the elbows are bent at a 90 degree angle
  • Press down on the chair to straighten your elbows and return to the starting position
  • Aim to do 15-20 repetitions, 2 or 3 times