Health in Five // Tricep Dips for Workday Movement
Health in Five // Tricep Dips with Ben Zaleski, Personal Trainer
Building upper-body strength during a workday starts with simple, intentional movement patterns. Exercises like tricep dips can help strengthen key muscle groups in the arms and shoulders while also breaking up long periods of sitting.
In the latest Health in Five feature, Ben Zaleski, Personal Trainer at Sandy Shores Wellness Center, demonstrates tricep dips as a practical office-friendly movement to help activate the upper body and support everyday strength and mobility.
Exercise Benefits
Tricep dips primarily target the triceps, while also engaging the shoulders and chest as supporting muscles. This movement is especially effective for counteracting the effects of prolonged sitting by encouraging upper-body activation and circulation.
Small movement breaks throughout the day can help improve energy levels, posture and overall physical readiness.
How to Perform Tricep Dips
- Place your hands on the edge of a sturdy chair or bench beside your hips
- Shift your weight forward so your arms are supporting your body
- Lower your body down by bending your elbows to approximately 90 degrees
- Push back up with your arms, letting your triceps do the work
Push up through your arms so your triceps are doing the majority of the work to return to the starting position. Complete the rep with control, focusing on steady movement rather than speed.
Perform 3 sets of 8–10 repetitions.
Beginners can reduce range of motion or keep feet closer to the body for more support. More advanced variations may include extending the legs further out to increase resistance.
Get Started
Ben emphasizes that tricep dips are a simple but effective way to build upper-body strength using just your bodyweight and a stable surface. This movement helps improve functional strength needed for daily tasks while supporting better posture and upper-body endurance.
He also highlights that incorporating movement into the workday supports not only physical health, but mental clarity and overall wellbeing.
Start building healthy habits—one small break at a time.
