Russian Tricep Dips

The Russian Tricep Dip, is a difficult exercise that requires a high level of upper body strength and also good balance.

Begin the Tricep Dip with your left foot off the floor, with your left arm bent across your body, whilst all your weight is on the right arm. Throughout the exercise you should aim to keep one foot off the floor, ideally at knee height.
 

START
CHANGE ARMS & LEGS
lower down taking the elbow back stay the same side or swap arms and legs

Lower your buttocks down towards the floor taking the elbow of the right arm back behind you.

You may decide to work one arm at a time in this position, making sure that your fingers are facing forward on the bench / step box.

When you feel comfortable with this position, swap legs each time you rise up, similar to a Russian Cossack dancer, aiming to keep your feet high off the floor.

This exercise can be made a lot harder, by switching both hands and legs as you rise back up. Extreme care should be taken not to miss the raised platform you're working on.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

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