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Secret
Training Tip #623 - Wave
Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work
Better For You
By Nick
Nilsson
Want to
know an exercise that requires no specialized
equipment yet tightens and builds your upper arms
effectively? Learn it here and learn how to do it better.
The Bench Dip is an excellent exercise for the tricep muscles, which are located
on the back of the upper arms. It is very simple and can be done with a minimum
of equipment.
You can use a bench (or
even an ordinary chair) for this one. Start by sitting on the bench. Place your
hands on the bench right beside your glutes with your fingers curled over the
front edge. It will almost look as though you are sitting on your hands.
You will find pictures of
how to do this exercise and the tricks described below at the URL listed at
the end of this article.
If this is your first time
doing this exercise, set your feet flat on the floor a foot or two away from
the bench. Your knees will be bent.
Move your butt forward off
the bench a few inches. Now dip your upper body down as though scraping your
back along the front edge of the bench. Push yourself back up, squeezing the
triceps hard.
This is the easiest position.
As you get stronger at this exercise, you will find that this position is too
easy. Now it's time to increase resistance.
Move your feet further away
from the bench. This forces your triceps to take up more of your bodyweight.
As you get even stronger, move your feet as far out as you can so your legs
are straight. Your next position after that is with your feet up on a bench
with your legs straight. You may even with to try it with your feet on a bench
that is higher than the one you have your hands on.
If you get really strong
and ambitious, you can even add extra resistance to your body. Have a partner
stand behind you (on another bench, if necessary) and push down hard on your
shoulders as you push yourself back up. Another option is to place weight plates
on your lap or squeeze a dumbell between your thighs, but the partner-resistance
is normally more effective.
For pictures on how to execute
this exercise and the tricks for increasing the resistance, go to:
Nick Nilsson is Vice-President
of the online personal training company BetterU, Inc. He has a degree in Physical
Education and Psychology and has been inventing new training techniques for
more than 16 years. Nick is the author of a number of bodybuilding eBooks including
"Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've
Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!"
and "The Best Abdominal Exercises You've Never Heard Of" all available
at (http://www.fitness-ebooks.com).
He can be contacted at betteru@fitstep.com.
