A Little Workout Tip

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A Little Workout Tip

A lot of people ask me for fitness advice. Being in the fitness industry is one of those professions that as soon as you tell people what you do for a living, they ask for advice. I imagine it’s like being a doctor and suddenly having everyone tell you their ailments over dinner.

I love helping people and giving advice that (I think) will be of benefit. I could give you another article on how to train at home or on the pole, but I’ll save that for another day. I know it can get overwhelming to suddenly have a list of exercises thrown at you, so today I’ll just go for one ๐Ÿ™‚

My Favourite Exercise

I exercise a lot and enjoy varying my workout routines as much as I can. Doing this helps my body to get the most out of my workouts, it keeps me motivated and lets me figure out what exercises are really going to benefit me.

There are a lot of exercises that I do like pull ups, as I know they have direct relevance to moves that I want to do on the pole (namely arms only climbs) and others that I throw in to work the opposing muscles or to work one muscle group in particular.

So one day I decided to add in tricep dips. I have done these before but never really gave them much thought. I started with 3 sets of 12 with my arms on a bench and legs stretched out with a slight bend. I added them into workouts when I had time and tried to make them more difficult by slowing them down, straightening out my legs and eventually lowering all the way down to a small hover above the floor.

I found it difficult by the last rep in each set – a great way to know I was working to an appropriate level.

On The Pole

I didn’t really think much of my new added exercise until I came to do my shoulder mounts. I do go over and over them anyway but suddenly they felt a whole lot stronger. I could hold my shoulder mount poses for a lot longer and can even do a not quite perfect shoulder mount walk. I could feel my arms working in exactly the same place as with my tricep dips.

Now don’t get me wrong. Tricep dips alone aren’t going to magically make you aerial invert into a shoulder mount, but it certainly will help.

I had previously over looked tricep dips. I instead did other exercises to work on my triceps but have found for me, dips are the most successful.

I used to dislike them and thought they were pointless but now realise I should have been doing them all along.

If like me you need a little exercise to work those triceps, add a few dips into your workout. The great thing is that they can be done at the gym, at home or even in the office – and by the time you have read this article, you could have got your tricep dips done for the day.

I hope you find them as useful as I did! Happy Poling and Dipping ๐Ÿ˜‰

Category: Fitness, Strength, Tips, Training

About Holly Munson

Holly started pole dancing after admiring the grace, skill and elegance of pole performances and immediately falling in love with the style. After half a decade of bruises, struggling and then the satisfaction of success, her own pole school Firefly Poles was born.ย The vision is to share that same passion with others.

Holly wished that there was more Pole Dancing help available when I was learning, so now she aims to provide that help through writing, blogging and teaching here on PoleFreaks.

Holly is also a Level 4 advanced personal trainer and an ambassador for Dragonfly pole wear, and also writes regularly for the Dragonfly blog .

Recent Pole Competition Results:


  • Miss Pole Dance UK Semi-Pro Instructor: 1st Place


  • Pole2Pole Professional Cup Essex Heat: 2nd Place
  • Pole2Pole Professional Cup Final: 1st Place
  • Pole2Pole British Isles Pole Dance Champs: 1st Place

Pole Dance Classes in Norwich

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