Tricep Dips

Advanced
Upper Chest, Triceps Bench or Step
HIIT

Benefits

Targets upper chest

How to Perform

  1. Warm-up

    Start with a 5-10 minute warm-up to prepare your muscles and prevent injury.

  2. Execution

    Perform 4 sets of 19 repetitions. Rest 60-90 seconds between sets.

  3. Cool-down

    Finish with stretching exercises to improve flexibility and reduce muscle soreness.

Heart Rate Training Zones

Resting BPM
66
Average BPM
151
88% of max
Max BPM
172

Heart Rate Reserve: 80% - Vigorous intensity

Recommended Nutrition

Balanced Diet

Balanced nutrition approach

Meal Type: Snack

Macronutrients per Serving

2,538
Calories
280.1g
Carbs
112.3g
Protein
75.3g
Fats

Micronutrients

Sugar: 20.3g
Sodium: 1,486.9mg
Cholesterol: 225.4mg
Serving: 198.6g

Meal Preparation

Method: Baked
Prep: 31 min
Cook: 32 min

Calorie Balance Analysis

Calorie Intake
2,538
from food
Calories Burned
1,687
during workout
Net Balance: +851 cal

Calorie Surplus: Good for muscle building and weight gain.

Expected burn: ~924 calories

Training Recommendations

Workout Frequency: 3 days/week
Experience Level: Intermediate
Water Intake: 3.3 liters/day

Sample User Profile

This exercise data is based on a sample user profile. Results may vary based on individual factors.

Age
31 years
Gender
Female
Weight
86.2 kg
Height
1.76 m
BMI
27.8
Overweight
Body Fat
29.1%
Lean Mass
61.2 kg

Tips & Considerations

  • Maintain proper form throughout the exercise to maximize benefits and prevent injury.
  • Start with lighter weights if you're a beginner and gradually increase as you get stronger.
  • Breathe steadily - exhale during exertion, inhale during relaxation.
  • Stop immediately if you feel pain (not to be confused with muscle burn).
  • Stay hydrated - drink at least 3.3 liters of water daily.

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