Exercises at Home

THE TRICEP DIP

As the name implies, this exercise works into the triceps – the backs of the upper arms – and are great for the “bat wings”. Best of all, they don’t require gym equipment, so you can tone your arms in your own home without spending any money on gym memberships or expensive weights!

What you’ll need:

  • A chair or coffee table

How do to the exercise:

  1. Start by sitting on the edge of the chair or coffee table and grab the edge with your hands by your side. Your feet should be about hip width apart on the floor with your knees bent at about a 90° angle*.
  2. Lift yourself off the seat and straighten your arms whilst still keeping a little bend in your elbows. Locking the elbows will put tension in your elbow joint and not the tricep!
  3. Slowly bend your elbows and lower your body down towards the floor until your arms are at about a 90° angle. Make sure you keep your back close to the bench!
  4. At the bottom of this movement, slowly press off with your hands, and push yourself straight back up to the starting position. Do 3 sets of 10 repetitions.

*To make this exercise harder, place your legs straight out in front of you rather than bent at 90°. If this is still too easy, try placing your legs up on another chair for the movement.

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