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Women tend to concentrate our strength in our legs and core. But that doesn’t mean we shouldn’t have good upper body strength. When you’re working the land, hauling flour, or raising animals, it pays to have strong arms for the job.

Tricep dips are the perfect exercise to build critical upper body strength. You can do this exercise on the floor or use the couch or a fence to support yourself. It requires zero equipment and can be done in just a few minutes a day.

Benefits:

Tone your arms: Jealous of celebrities’ toned arms? They work out! Tricep dips give you the feminine, sculpted arms you see on the red carpet.

Upper body strength: Strength is the name of the game when you’re a homesteader! This exercise strengthens the muscles on the back of your arms (triceps) without the need for weights.

Easily modified: If you’re just now building up your arm strength, this is a great exercise for you. Tricep dips are easily modified for any level of fitness. As you build strength, you can increase the difficulty to help build more muscle.

How to do tricep dips:
  • Sit on the floor and put your arms behind you, with fingers facing towards the front. Extend your feet so your knees are perpendicular.
  • Extend so your glutes are off the floor and your knees are straight.
  • Bend your elbows until your glutes almost touch the floor.
  • Straighten your elbows again. Remember, the work should be happening in your arms, not in your legs or abs.
  • Repeat for 20 reps. Rest and complete one more set of 20.
Modification:

This modification is for a single leg tricep dip. It’s a little more challenging, but it helps you work your glutes, hamstrings, and quads. In other words, you’re able to combine both upper and lower body exercises in one movement.

  • Sit on the floor and put your arms behind you, with fingers facing towards the front. Extend your feet so your knees are perpendicular.
  • Lift your left leg and extend it out in front of you.
  • Bend your elbows until your glutes almost touch the floor.
  • Straighten your elbows again. Your leg should remain straight as you dip.
  • Repeat for 20 reps.
  • Put your left leg on the floor and put your right leg in the air. Repeat for 20 reps.

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PinkBlossom
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PinkBlossom

I enjoy watching the videos on this series! It’s a nice reminder that exercises are quite simple in nature as long as we give our time and effort. I’m working on my arms mostly to lose the fat around there; having the strength is a perfect bonus.

Harmony
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Harmony

Working on the farm and chasing after kids has made my body stronger, but I still have arm flab that I need to tone. I’ll give this move a try to see if it helps. I like exercises that I can do at any given moment without needing weights or anything special.

Maxine
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Maxine

With the never-ending farm work to do every day, I almost never have time to work out. But these seem like they don’t take much time. I too would love to tone my arms a little 🙂 Thanks for sharing these videos!

Tanya
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Tanya

I have been trying to these exercises but I’m actually not really sure if I have been doing correctly. Thanks for the tips! But I think I should find myself an instructor to make sure I am on the right track




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