Sunday, 18 March 2018

This exercise not only tones your triceps but also your chest muscles

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3. Tricep Dips

This exercise not only tones your triceps but also your chest muscles – you will feel the tension at the side of your breasts as you move down and up – those are the chest muscles the dips will be building and strengthening. A basic body-weight exercise, triceps dips don’t require much equipment: if you don’t have a bench or a chair, you can always do them on the ground.


  • Position your hands shoulder-width apart on a secured bench or stable chair.
  • Slide your butt off the front of the bench with your legs extended out in front of you.
  • Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.
  • Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
  • Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.
  • Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.
  • Do 15 to 20 reps per set and aim to do two to three sets.


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