Hi Wanda Griesheimer. Tricep dips can put a lot of strain on your shoulders. I'll give you some alternatives that I do to work my triceps. However, due to your physio therapist's instructions, you should check with her/him to make sure these are okay for your shoulders:
1. Overhead tricep extentions
- With feet shoulder-width apart and core tight, hold a dumbbell with both hands
- Lift the dumbbell until your arms are fully extended with palms facing the roof and elbows pointing forward. This is the start position
- Bending at the elbows and squeezing your triceps, slowly lower the dumbbell behind your head
- Slowly return to start position and repeat
2. Tricep kickbacks
- Start with a dumbbell in each hand and your palms facing your torso.
- Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor.
- Keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm.
- While keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm.
- After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position.