Close Grip Dips

The close grip triceps dip helps work the inner part of the triceps muscles, its far harder than the normal triceps dips, as you also have to work your core muscles.

Position yourself on a secure bench, with your hands tucked behind your buttocks close together, fingers facing forward, ideally with your thumbs touching each other.


Extend your feet out to your front, the further your feet are away from the bench, the harder the exercise, however always aim to keep a slight bend in the leg to reduce the stress on the knee joint.
tri dip close hand dipsFocus throughout the tricep dips movement to extend your elbows back behind you, lower your buttocks downwards by bending the arms, rather than taking your buttocks towards your feet.
You will probably find that your range of movement will be less than that of a normal triceps dip, however focus on taking your elbows back behind you, rather than allowing them to extend out to your sides.

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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