Tricep Dip with Knee Drive
The Tricep Dip with Knee Drive is a compound exercise that mainly works the triceps, with help from the shoulders, chest and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Tricep Dip with Knee Drive Muscles Worked
Primary
Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Abdominals (rectus abdominis)
How to do the Tricep Dip with Knee Drive
Setup
Place two yoga blocks on the floor behind you, roughly shoulder-width apart, ensuring they are stable. Sit on the floor with your back facing the blocks, place your hands onto the blocks, and extend your arms to support your weight. Keep your knees bent with feet flat on the floor.
Movement
Lowering Phase: Slowly lower your hips toward the floor by bending your elbows. Keep your elbows tracking backward, not flaring out to the sides. Maintain a tall posture with your chest open.
Return Phase: Push through your palms to return to the starting position at the top of the movement.
Knee Drive: Once you reach the top of the dip, perform an alternating knee drive by lifting one knee towards your chest while maintaining stability through your upper body. Alternate legs with each repetition or with each dip sequence.
Tips
Keep your hips as close to the yoga blocks as possible to maximize tricep engagement and reduce strain on your shoulder joints.
Engage your core muscles throughout the movement, especially when driving your knee up, to maintain balance.
Tricep Dip with Knee Drive FAQs
What muscles does the Tricep Dip with Knee Drive work?
The Tricep Dip with Knee Drive mainly works the triceps, with help from the shoulders, chest and core. The main muscles are the triceps brachii.
What equipment do you need for the Tricep Dip with Knee Drive?
None. The Tricep Dip with Knee Drive is a bodyweight exercise, so you can do it anywhere.
Is the Tricep Dip with Knee Drive a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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