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FREE SAMPLE EXERCISE: Triceps Dips
We've chosen to feature the Triceps Dips exercise on our sample page because this exercise targets the large upper arm muscle that accounts for approximately 2/3 of your upper arm size.
For those of you looking to increase your arm size - the triceps are the muscles to train.
For those of you looking to burn fat, the more you work the larger muscles, the more effectively you will burn fat!
And finally, working the triceps is the best way to get rid of that upper arm "jiggle."
Place your hands on the edge of a chair, bench or any similar object - even a fireplace hearth will do. Just be sure that whatever you use is stable and will not slide out from under you. You should place your heels on the floor out in front of you for balance. As you progress and gain in strength, you can always place your feet up higher on another chair or bench.
Now, slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. When we say "slowly" we mean it. Count up to 12 to 14 as you lower yourself. You should be halfway down on the count of 6 or 7. Do not bend your arms below a 90-degree angle, as this can stress your shoulders.
Now, slowly raise back up to the start position by straightening your arms. This time count to 8. You should be halfway up on the count of 4.
That one "rep" (repetition) should take you 20 to 22 seconds. Your goal is to complete 5 to 8 reps. If/when you are able to complete 8 reps with relative ease, you should then raise your legs up as noted earlier and increase your count from the 14/8 to a count of 16/10 (lower yourself to a count of 16 and raise up to a count of 10).
*Helpful hint: If you find this exercise too difficult, try focusing on the count as opposed to the strain on your muscles.
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Testimonials appearing on this site reflect real life experiences. Results may vary.
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