Dips are great exercises for your arms and chest that you can do anywhere. You can do them at a gym, but you can also do them at the park, at home…literally everywhere!
Today, we’re focusing on arms and specifically flabby arms that tend to follow us everywhere. Here’s how to tighten that area up and tone your entire arm.
Here’s a couple tips before we get started:
I. Do not dip past 90-degrees. It’s important when doing dips to not dip past the point where your upper arm becomes parallel with the floor or don’t dip so low that your shoulders go below your elbow joint.
II. Don’t shrug your shoulders up during dips. Keep your shoulders down while squeezing the muscles between your shoulder blades to maintain this safer position.
Do your dips at a 45-degree angle while flexing your ankles or pointing your toes upward (watch video at the top of this page).
Do not change your body position in an unsafe attempt to target your chest or arms/triceps more.
1. Basic Chair Dips
Place your hands on the edge of a chair while facing away
Hands shoulder width apart and fingers grips on the edge of the char such that your armpits are not open to breath.
Bend your knees at roughly a 90 degree angle.
Check your balance adjusting your weight throughout your arms and legs. When the weight of your body feels heavy on your arms bring your legs in slightly towards the legs of the chair.
While inhaling bend your elbows bringing your butt towards the floor. Make sure your back is straight and face forward as you lower your body. Then while exhaling slowly, push up to extend your elbows until your arms are straight. That’s one rep. Repeat 10 reps three times daily.
2.Floor Bicep dips
Sit on the floor with your knees bent, feet on the floor, hands on the floor behind you with fingers pointing toward body. To begin, lift hips off floor.
Slowly and gently bend your elbows and lower your body close to the floor. Keep abdominal muscles tight. Extend arms through the elbows and repeat for 8 times. Progress to 3 sets of 8 times.
3. Bodyweight Triceps Presses
Start seated with knees bent and together, feet flat on the floor. Lean back onto elbows, forearms and hands flat on the floor, and upper body propped up so that shoulders are directly over the elbows. Brace abs in tight and straighten the elbows, pressing back up into full seated position. Bend elbows and lower arms back to floor to complete one rep. If it’s too tough to go all the way back to the ground, simply bend elbows and lower as far back as possible and then press up from there. Try up to 3 sets of 20 reps.
4. Three Chair Tricep Dip
This one is for those who want a little bit more defined triceps or whose body has gotten used to the other dips. Here’s a video explaining it all
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