Butterfly Dips | Illustrated Exercise Guide

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.

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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

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