Reverse Tricep Tabletop Ladder Dip
The Reverse Tricep Tabletop Ladder Dip mainly works the triceps, with help from the shoulders and chest. No equipment needed: it uses just your bodyweight.
Optional Equipment
Reverse Tricep Tabletop Ladder Dip Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head)
How to do the Reverse Tricep Tabletop Ladder Dip
Setup
Start in a seated position on the floor.
Place your hands on the mat or yoga block behind you, fingers pointing toward your heels.
Bend your knees and place feet flat on the floor, hip-width apart.
Lift your hips off the floor until your torso and thighs form a nearly horizontal line (tabletop position).
Movement
Lowering Phase: Slowly bend your elbows to lower your hips toward the floor, keeping your elbows tracking backward and close to the body, not flaring out to the sides.
Pressing Phase: Push through the palms of your hands to extend your arms, returning to the starting tabletop position.
Control: Keep your chest lifted and shoulders down away from your ears throughout the entire movement.
Repetition: Maintain a steady rhythm, ensuring your hips do not touch the floor at the bottom of the movement.
Reverse Tricep Tabletop Ladder Dip FAQs
What muscles does the Reverse Tricep Tabletop Ladder Dip work?
The Reverse Tricep Tabletop Ladder Dip mainly works the triceps, with help from the shoulders and chest. The main muscles are the triceps brachii.
What equipment do you need for the Reverse Tricep Tabletop Ladder Dip?
None. The Reverse Tricep Tabletop Ladder Dip is a bodyweight exercise, so you can do it anywhere.
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