Sunday, June 28, 2009

Monday's Move of the Week

Move: Tricep Dips

Both men and women hate having giggly arms, right? I know I do. To get rid of jello arms it's important to strengthen the triceps. These muscles extend from your elbow to your shoulder on the back of your arm and make up a majority of your upper arm. There are a lot of ways to work your triceps and one of the most effective and efficient ways is to do tricep dips. You can do these anywhere since they require only a bench or stair on which to "dip" off of.

Muscles worked: Triceps, Chest and Shoulders

How to:

  1. Start by sitting on a bench or a stair with legs at a 90 degree angle in front of you.

  2. Place your hands next to your hips so that the fingers are pointed in front of you.

  3. Lift your body up using your arms and move your hips forward away from the stair or bench about 4 inches.

  4. Slowly lower your glutes/hips towards the ground by bending your elbows until thy are at a 90 degree angle

  5. Push yourself back up with your arms being careful not to lock the elbows at the top. Also, don't cheat by engaging your legs...remember, this is a upper body exercise.

  6. Do not sit back down, but immediately lower your hips/glutes to the floor and repeat the movement until the set is complete.

Make 'em harder: This is a hard move even with your legs at a 90 degree get used to this variation before moving onto more challenging modifications. When you are ready to challenge yourself a bit more, move your legs out in front of you so that they are straight and you are balancing on your heels. More advanced still, you can raise one leg off the ground, place the legs on a stability ball for added core work or place the heels on a BOSU ball.


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