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About tricep dips

The Tricep Dips Exercise

Amongst the many methods and exercises for toning the hands, tricep dips are some of the most effective, with a wide variety of variations. These dips assist in toning the tricep muscles by making use of the person’s own body weight for resistance. The exercise does not require any machines or weights, and it actively engages other muscle groups such as the shoulder, abs and back muscles.  For this reason, and its relative ease of operation, this exercise is considered one of the more appropriate for people who frequently change location. Tricep dips function by toning the Tricep muscles. Tricep muscles are located on the back of the upper arm, a location notoriously difficult to work out and tone, especially when concerning women.

How to perform Tricep Dips

Tricep Dips, as mentioned before, need not be performed in a gym or similar environment. They are a compound exercise that is not recommended for persons with shoulder problems. Doing the Tricep Dips requires a sturdy bench or chair that can hold your full body weight.

The exercise itself is performed by standing, back turned, to the chair. Hands should be placed on the chair, palms down and forward facing knuckles, spaced little less than the shoulder width.  The knees should then be bent at a 90 degree angle, as well as the elbows, while lowering the body and exhaling. The arms should then be straightened, while inhaling, as the body is pushed back up.

This exercise must be repeated 10 to 12 times, with 2 to 3 sets being the recommended number for full effect. Note that the difficulty will increase when nearing the final repetitions, but patience is advised.  It is of importance that sufficient time is taken between sets of exercise, with a minute or two usually providing enough respite. The correct amount of time for performing Tricep Dips is two to three times a week. A rest time is suggested after two days, to give the muscles a chance to fully regenerate. To avoid injury but retain exercise effectiveness, it is advised to work the muscles until they are fatigued, but one should avoid pain. To increase intensity the appropriate method includes propping the feet on a bench or chair, or an addition of weights on a dip around the waist. Notable safety tips include keeping the shoulders down and away from the ears, keeping the hips closer to the bench or chair, as well as the obligatory warm up session before attempting any exercise.

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