Instructions for Dolphin Push-ups + Dips Core Workout bigger triceps

Starting in a low plank position, on your elbows and toes and with your body as straight as possible. Maintain a strong core by keeping the stomach tight and the back straight. From the low plank position switch into a push-up position by extending your right elbow and placing your left hand flat on the floor, then extend your left elbow. Push body up until arms are extended.

keeping your body straight lower your body back into a low plank. this is one rep.



Repeat raising and lowering yourself at a steady pace while maintain good form. Do this until you finish your set or you hit your maximum.



make sure to Brace your abdominals and maintain that

 contraction for the duration of this exercise.

 This helps keep your body rigid, and doubles as

 core training. your core will become tighter and your overall endurance will improve + maintaining a braced midsection will increase the amount of calories burned



also To get maximum exercise benefit make sure to reach full extension to work the entire triceps and deltoids all the way down as well as push up to full extension to straight arm.



now get back up and use a chest like i am using or a chair, or a bench. anything sturdy that won’t move where you can get a firm hold. this exercise combination is focusing on the triceps and deltoids so make sure to place your hands narrow behind your back . start working your triceps by doing dips. do them slowly and try and reach near full extension. By doing so you work the entire triceps muscle as well as the shoulder. once you have hit your maximum, stretch your triceps and perform shoulder rotations to loosen up.



now to the low plank pushups one more time.



on your toes from a low plank and with your body as straight as possible.  switch into the push-up position. Push body up until arms are extended and return into a low plank.

maintain a contracted core for the duration of this exercise and reach near full range of motion for maximum benefit.



Repeat pushing up and lowering down at a comfortable pace while maintaining good form. Do this until you finish your set or reach your maximum.



return to the triceps dips position  keep your hands behind your back as narrow as possible without hurting your elbows, triceps and shoulders. you want it to be difficult but not uncomfortable. keep at a slow and regular pace and lower down and push back up to near full straight arm. do this until you finish your set or reach your maximum.



finish with shoulder rotations and triceps stretch.  well done.



With a focus on bodyweight exercises that require no special equipment, clothes or gym membership just what you have where you are, use what you have, comfortable clothes and you can get in shape and reduce body fat. Good luck with your exercises and health goals. thanks for watching!