Sculpt your arms. Strengthen your upper body. Own your strength.

The Tricep Dips Challenge is a focused 30-day program designed to build lean muscle and definition where it matters most. Using just your bodyweight and a sturdy surface, you’ll challenge your triceps and shoulders daily - improving strength, endurance, and upper-body control.

✓ Targets triceps and shoulders
✓ Builds lean muscle and upper-body strength
✓ No equipment needed - just a chair, bench, or step
✓ Progressive intensity to keep you challenged

One move. Total upper-body transformation.
Dip, push, and sculpt your way through 30 days.

Instructions: Use a sofa, a chair or any type of knee-height ledge to perform tricep dips. Go as low as you can. To increase the difficulty, place a weight on your lap. Alternatively, you can do tricep dips without a ledge using a basic household floor: