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How to Do Seated Dips

Seated dips work your triceps -- the backs of your arms and part of my all-important Bridal Trifecta! Most likely, your arms will be on display while you wear your gown. Seated dips will add tone and shape, helping to eliminate that jiggly wiggle that happens when you wave, exchange rings, dance, throw your bouquet and so on.

What You'll Need

All you need is your own body weight and a low step or bench.

How to Do Them

1. Sit on the edge of the step or bench with your hands on either side of your hips and your feet out front, knees soft. Straighten your arms and lift your hips slightly off and in front of the bench. This is your starting position.
2. Keeping your elbows pointed directly behind you with your arms at your sides, bend your elbows and lower your hips toward the floor for a count of four. Stop just before you touch the floor and hold for a count of two.
3. Exhale and press through your palms and straighten your arms for a count of two to return to the starting position.
4. Repeat to complete three sets of 12 with one minute of rest between sets.

Pairs Well With...


Other Bridal Trifecta work, of course! You can typically set aside a day to work your back, arms and shoulders. Try a combination of rows, seated triceps dips and shoulder presses.


Doug Rice


We teamed up with certified personal trainer Doug Rice to design a fitness boot camp exclusively for brides! Doug has helped thousands of brides get the results they need to look and feel amazing on their wedding day. Learn more about Doug and the Bridalicious® Boot Camp by The Knot DVD at TheKnot.com/bootcampdvd. Follow Doug on Twitter (@bridalicious) and Facebook (Facebook.com/bridaliciousbootcamp).