Do you have a jiggle in the back of your upper arms? You are not
alone. Many men and women complain about flabby arms. The good news is
that you can tone the muscles in the back of your arms (the triceps) as
well as your chest, back and shoulder muscles by doing chair dips. Here
is how to follow proper form:
Find a sturdy chair that does not swivel or rock. It may help to
use two chairs. A weight bench is ideal.
Facing away from the chair or bench, grasp the edge of it with the
palms of your hands.
With your legs fully extended, place your feet straight out in
front of you with your heels on the floor so that your weight is
being supported by your arms.
By bending your elbows, lower your body as far toward the floor as
you comfortably can go. Pause, then straighten your arms back to the
starting position. Be sure to isolate your arm muscles throughout
Repeat as many times as you can.
If you are fortunate enough to belong to a health club that has a
chin and dip assist machine, ask one of the instructors to show you how
to use it to perform dips. The resistance on the machine can be adjusted
to make the exercise more easy or more challenging. Once you can perform
15 dips in good form, adjust the weight increment for greater gains.