Primary muscles: Triceps, shoulders, chest
Secondary muscles: Glutes, inner thighs
Equipment: No equipment
Butterfly Dips Instructions
1. Sit on the mat with your feet together, place your hands behind you with your fingers facing forward, bend your knees and let your thighs fall open.
2. Straighten your arms as you press your hips up and bring both knees together.
3. Bend your elbows and lower your body back to the starting position.
4. Repeat until the set is complete.
Proper Form And Breathing Pattern
Roll your shoulders back, open the chest, position the hands under your shoulders, place your heels together and let your knees fall open. Breathe out as you press your hips up and extend your arms. Pause at the top to squeeze your legs in, and inhale as you bend your arms and return to the initial position.
From the Shop
Exercise Benefits
The butterfly dips is a modified version of the tricep dips with additional lower body benefits. This exercise engages and strengthens your triceps and upper body, and it also works and sculpts your inner thighs and glutes.
Butterfly Dips Demonstration
Sets And Reps
Do 2 or 3 sets of 10 to 15 reps and, if you’re a beginner, practice doing bench dips first. When you’re ready to increase the challenge, add the single leg tricep dips to your workout routines.
Calories Burned
To calculate the number of calories burned doing butterfly dips, enter your weight and the duration of the exercise:
Related Full Body Exercises
Try these other full body exercises to get your heart rate up and burn even more calories:
Alternating plank row leg raise
V sit curl press
Alternating lunge front raise
Double leg donkey kicks
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.