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Triceps dips are a complex motion that works your upper arms and can also include your glutes, legs, and abs if done properly. You’ll need a solid base to do triceps dips on, so your bed or the cushion of a couch won’t cut it. You don’t want to slip while doing triceps dips on these soft surfaces that won’t get you the proper kind of resistance you’ll need. The best option is a chair, something most hotel rooms offer for their guests and if not you can try some alternatives. Calling the front desk and asking for a basic, even folding chair will cut it unless you’re exceptionally tall or short. Also, if you remove some of the cushions of a couch and use the hard front edge, that may also work but can be too low for most people.

Triceps Dips

Your arms are going to be doing a lot of the heavy lifting in this exercise although your upper back will be helping out too. Placing your hands behind you on the chair, you want to form a 90 degree angle in your elbow, lifting yourself up. Your feet should also be in front of you, forming a 90 degree angle between your thigh and calf. Then, very slowly you’ll begin to lower yourself down, coming up a bit faster in a short, explosive motion. Do not lock your elbows at the top. Doing so is very rough on your joints and you can easily hurt your elbow for many months down the line. Also, if you feel any tingly sensation or tweak your should doing triceps dips you should stop and avoid further hurting yourself.

triceps dipsHotel room workouts are most effective when each single exercise incorporates as many of the major muscle groups in the body as possible. Triceps dips do that despite the name of the exercise being misleading. They are also great for coordination and those very important brain to muscle connections we keep emphasizing here.

Easy Triceps Dips

To help yourself get used to triceps dips, you can make them a bit easier on yourself by placing a fluffy pillow under your butt. You won’t have to go down as far and the pillow can give you a slight bounce back up. You can also try placing a book or your empty backpack as an alternative but the most comfortable option is definitely the pillow.

You don’t need to do an excessive amount of triceps dips to reap the physical rewards of them. A good number would be sets of 20-15-12 for physically fit travelers and beginners can start off with 8-6-4 to get their feet wet. As you fatigue, slow down and stop for 1 minute and then continue. Under no circumstances should you drop your weight back since that would be pretty painful on your shoulders. To add a bit of extra kick to these triceps dips, you can lift one foot and point it straight out. Doing this gives your abs a harder workout and is great for testing your endurance.

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