Firm, strong triceps are a must to help combat flab under the arms, also nicknamed "grandma arms" or "bat wings." Triceps dips are a useful exercise that use your own body weight and can be done at home, in a park or at the gym. If you have shoulder or wrist problems you can still do modified triceps dips and tone the underarms while strengthening your arms, shoulders and core.
Triceps and Shoulder Joint
Your shoulders are not able to move 360 degrees. They are designed to move in the frontal plane, side to side, and the sagittal plane, front to back. Triceps originate at the bone that also connects to an area of the rotator cuff that stabilizes the shoulder in triceps dips. Rotational movements are allowed by ligaments connecting the rotator cuff muscles. You can best do triceps dips if have no previous injury to the rotator cuff or a separated shoulder.
Dips
The classic triceps dip is performed using a bench at the gym, a park bench, or an armless chair at home. With legs straight out in front of you, place your hands palms down on the surface of the bench, or chair, behind you. Bend your elbows to 90 degrees while lowering your body toward the ground. Keep the elbows close to your sides to emphasize the contraction of the triceps. Repeat 15 to 20 times for a set, and perform up to three sets.
Modified Dips
If you have weak strength, are overweight, or just started working your triceps, modify the dips by bending the legs 90 degrees at the knee. This will help your support your body when lowering your butt to the floor. Another option is to stand with your back to a wall, and maintain a distance of 3 to 4 inches between your back and the wall. Bending the elbows slightly, place your arms behind your back, palms flat on the wall, and push away from the wall by extending your elbows.
Assisted Dips
Many gyms have an assisted dip and chin-up machine. These machines provide a counterweight to your own body, much like a teeter-totter at a child's playground. The more weight selected, the less of your body-weight you have to move while performing a dip. These machines are a good option for overweight, de-condtioned, or beginning exercisers. You can do several sets of assisted dips even if you are too weak to perform a single traditional dip using your full body weight.
Posted in: Fitness Workouts