Push ups and dips - Level 1

Happy Wednesday Triathletes!

This week’s workout is one of my favorites!  The PULL UP & DIP!

For those who know how to perform both, I suggest incorporating the following work out into your triathlon training, twice per week.  Pull ups and dips work a bunch of upper body muscle groups as well as the core!  Triathletes will see a lot of benefit from these strength training exercises, especially in the swimming discipline of a triathlon. 

If you can’t complete the full three sets of each, that’s alright!  Do as many as you can and work your way to the whole workout.  This is level 1 and we need to master these before adding tougher Pull Ups and Dips to our repertoire.

How To - Pull Up


1)           Hang from a pull up bar with arms straight up and shoulders under hands
2)      Pull body up towards the bar until the chin is above the bar
3)      Lower body until arms and shoulders are fully extended
4)      That’s One! – Repeat 9 times
(Try to avoid swinging legs or body to create momentum)

Get out there and Crush it! 

The Set

  • Pull Ups - 3 Sets x 10 Reps
  • Dips – 3 Sets x 10 Reps

See the video @thetrilife! (Or Click Below)

How to - Dips

1)       Support body from a dip bar with arms straight down and shoulders over hands
2)      Lower body until arms are bent to a 90 degree angle at the elbows
3)      Lift body until arms return to straight
4)      That’s One! – repeat 9 times
(Try to avoid swinging legs or body to create momentum)

Detail 3

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Detail 4

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