fitvillains:

Tricep Dips: The easiest ‘no equipment needed’ arm toner EVER!

When it comes to getting nice, lean muscle up top, NOTHING beats the tricep dip. You can do it anywhere: all you need is an elevated surface. It’s versatile too! Simply make it as easy or as hard as you need to. Most exercisers should try to find a variation where 8-10 is do-able, but 20 is asking a lot. :)

The secret to sleek, toned arms is getting your tricep work in! Challenge yourself during your workouts this week!

TODAY’S Challenge: 3 sets of 12-20 tricep dips, at your level. (You can do crunches, hip raises, squats or jump rope while you’re resting between sets).

Basic Dip (pictured above).

1. Sit on the edge of your elevated surface, with your hands on either side of your torso, shoulder width apart. 
2. Scoot your tush off the surface, but keep it close to the edge. Legs bent. Keep your torso straight and upright.
3. Keeping a slight bend in your elbows (don’t lock them), lower your body down in a straight line, until your arms are parallel to the floor. You should feel tension in the tricep throughout the move.
4. Push through your hands and bring yourself back up to the starting position. Repeat.

Keep your chest up, shoulders back (don’t hunch), core tight and don’t let your legs do the work. :)

A good rule of thumb is to lift and lower on 2-3 “beats”. Don’t go too fast, but slowing the move down will make it more challenging.

Make it easier…

The smaller your range of motion, the easier this move is. Simply reduce the range of motion, or put more weight in the heels of your feet. You can also sit on the edge of the surface after each rep: true beginners can start with these modifications.

Pimp it OUT

There are lots of ways to make the tricep dip harder!

• Slow it down! Count to 5 on the way down, and 5 on the way up. Burn baby. 
• Add a “hold” at the bottom of the move. Hold for 10 seconds, and repeat.
• Lift a leg! Keep one leg lifted off the ground as you dip. Switch sides after a few reps & repeat.
• Keep your legs straight, not bent. Place your heels in front of you, and keep your knees close together.
• Elevate your feet! Place them on a bench or chair opposite from you and dip even farther down. The higher they are elevated, the harder the move.
• Reach your arm out at the top OR the bottom of the dip. Dip down, and reach an arm towards your opposite foot. Replace your hand and alternate sides. (Tip: Works really well if you lift your opposite foot at the same time)
• Add a weighted vest or chains (if you’re REALLY bad ass). Makes the move harder on ALL variations.
• Do them on a stability ball. This is CRAZY tough and uses the same form. Try it with a ball against the wall at first, then try to stabilize it on your own. WARNING: BAD ASS.

Whatever version you choose, DO NOT do tricep dips off a toilet. I don’t know where I found this, but c’mon. Gross, boys. Gross.

Get ‘er done! Summer’s coming!

inspiration

pumped-up-kick5:

so cute!

(Source: mcbarao)

itstheskinny:

did you workout today? no?

then go do it NOW

“if you have time for tumblr, you have time to workout”

(Source: makeawishfor2012)

(Source: motiveweight.blogspot.com)