26/08/2026
Wednesday workout
Today we’re going to talk about the move that exposes those who do - and those who don't!
Tricep dips.
The exercise that looks deceptively simple, feels absolutely fine for the first three reps, and then reminds you in rep four that you have arms.
The tricep is the muscle that runs along the back of your upper arm - and it makes up roughly two thirds of your arm size. So if you’re training arms and skipping triceps, you’re essentially missing a whole lot of arm.
Tricep dips are brilliant because they use your own bodyweight, hit all three heads of the tricep, and require nothing more than a bench or a dip bar.
Here’s how to do them properly: sit on the edge of a bench and place your hands either side of your hips, fingers pointing forward.
Slide your hips off the bench and lower yourself until your elbows reach 90 degrees.
Then press back up.
That’s it.
You can also use the machine - but the bench works just as well.
Common mistakes that kill the movement:
👉flaring your elbows out wide (keep them tracking back, not sideways)
👉not going deep enough (90 degrees is the target)
👉and rushing the descent (slow and controlled on the way down, strong on the way up).
Want to make it harder?
Elevate your feet.
Want to make it easier?
Bend your knees and keep your feet flat.
Three sets of 10–12, twice a week, and you’ll notice the difference in about three weeks. Your arms will thank you. Eventually.
Come in and try it - and let us know how you go.
