15 tricep dips, right? That’s Nana Patekar’s quick, no‑equipment upper‑body blast you can finish in five minutes—no fancy gym gear needed.
Step one: Find a sturdy low bar or a sturdy chair—anything that can support your weight without wobbling. Place your hands shoulder‑width apart, fingers pointing forward, and lower your body until your elbows form a 90‑degree angle. Push back up, keeping your core tight. Do 15 reps, rest 30 seconds, repeat two more sets.
The appeal isn’t just the burn; it’s the discipline. Even a 15‑minute routine, like Patekar’s, can shift your mindset, turning a quick stretch into a confidence‑boosting ritual. Feeling the muscle contract on each dip is a reminder that effort translates to visible change.
But muscles need cueing. Warm up with arm circles or a light jog for five minutes before starting. Over‑exertion can lead to strain—listen to your body, and if the bar feels unstable, switch to a chair. Keep your shoulders down, not hunched, to protect your joints.
Where to get that bar? A simple fold‑down folding table or a low commercial doorway frame works. If you’re on a budget, a sturdy kitchen chair with a seat cushion gives you the same vertical lift. Try the routine tomorrow morning, keep a small water bottle nearby, and watch your triceps thank you.