PREVIEW: A top concern I hear about often is getting rid of arm flab, and replacing it with long lean muscles (in their biceps and triceps to be exact). You be on your way to some sexy looking arms, even on your lunch break, with my Tricep Dip regimen!


When people tell me they simply don’t have time to get to the gym to exercise, it’s something I truly don’t understand. Exercise is the very thing that makes you able to enjoy life, to perform optimally at work, and to fight off illness. How can you not make time? But in the interest of making things work for all people, I thought I’d share some great exercise tips for people who can’t seem to drag their asses away from their desk. These are also useful as add-ons to your existing regimen. If you have extra energy and are feeling stagnant at your desk, just “drop and give me twenty” as they say!

I’m starting with a simple TRICEP DIP exercise.

Now, understand these can be done from a variety of surfaces, as long as the surface allows you to drop off and dip down (see below photos). Don’t tell me you can’t push your chair away from your desk for a minute, or that you don’t have any furniture that will work for these TRICEP DIPS. Where there is a will, there IS A WAY!

The tricep muscles are those muscles on the underside of the bicep. Ladies, these are the muscles you want to work on if, when you wave your arm,  your under arm skin (or fat) goes flapping in the wind!

Strengthening the tricep muscles will alleviate FLAPPY ARM SYNDROME.


1) Begin by sitting on your hands, with your hands on the front edge of your sitting surface, fingers dangling down and arms firmly up against your ribs.

2) Drop your tush off the edge of the sitting surface.

3) Make sure your ankles are lined up directly under your knees, or FURTHER away from your tush (NOT in closer to your tush).

4) Do not dip too low, and over extend the front deltoids, or strain your shoulders. Only go as low as you can, while still able to lift yourself right back up. SQUEEZE IN and engage the abs as you lower and lift.

5) Inhale on the way down, exhale on the way up, connecting your breathing to your abs and your tricep muscles.

5) Do these dips slowly in both directions (2 counts down and 2 counts up) for about a minute.

6) CHALLENGE: If you’d like to amp it up just a little bit, do tiny pulses of these (about an inch up and down) for the last fifteen seconds of that minute.

Tricep Dip 1

Tricep Dip 2

Tricep Dip 3


That’s not so hard, is it?

Once you’ve done these types of dips for a while, you may feel the need to amp things up even more. Here’s a variation that is a little harder:


Figure Four Tricep Dip 1
Figure Four Tricep Dip 2

Figure Four Tricep Dip 3

A few things to note about these dips:

1) The foot that is crossed on the top of the opposite thigh is FLEXED.

2) The ankle is on top of the thigh, close to that leg’s knee.

3) Do about thirty seconds of these (or more), and then switch legs.

4) CHALLENGE: Continue dipping down as you set the top leg down, and then cross the other leg over. Don’t stop while you’re changing legs!


DO AT YOUR OWN RISK: This post is for informational purposes only. Consult a physician before performing this or any exercise program. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content in this video. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury. Read full disclaimer here.