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1. Sit on the edge of a sturdy chair or bench with your hands on either side of you grasping the edge.

2. Move your butt forward and exhale as you lift off the bench. Keep your legs together and straight out in front of you, heels resting on floor. If this hurts your back, keep your knees bent and leave your feet flat on the floor.

3. Inhale as you bend your elbows and lower your body towards the floor until your upper arms are almost parallel with the floor. Your arms will look like an upside-down "L."

4. Exhale as you lift your body back up. Repeat 8 to 10 times. This is 1 set.


Keep your back straight. You want to lift and lower yourself straight up and down.

Dips may be too hard at first. To make it easier, bend your knees and keep your feet flat on floor. To make it harder, put your feet up on another chair or bench. Be sure the chair or bench is sturdy and stable to avoid injury.

Make sure you bend your elbows as you do this move.

Don't hold your breath. Exhale through your mouth when you lift and inhale through your nose when you lower your body. This helps deliver oxygen to your muscles. It also helps you get into a rhythm, so that you're not working too fast or too slow.



Tricep Kickback

1. Stand to the left of a bench or low, sturdy table with a 1-pound weight in your right hand. Rest your left hand and lower left leg on the table for support.

2. Lean forward (bending at the hips, not the waist) until your back is parallel to the floor. Keep your back flat like a tabletop, your right knee slightly bent, and right elbow bent so that upper arm is parallel to the floor.

3. Exhale as you slowly lift the weight behind you until your arm is almost extended straight back.

4. Pause and take a breath. Then inhale as you slowly lower the weight, keeping your upper arm and elbow lifted. Repeat 8 to 10 times (1 set).


Keep your upper arm and elbow steady, and don't lock the elbow at the end of the move.

Squeeze the triceps muscle as you work.

Keep your shoulders and hips level, and your stomach muscles gently pulled in to protect your lower back.

Lift the weight slowly. If you swing it up using momentum, your triceps aren't going to get any stronger.



Tricep Stretch

1. In a standing position, lift your right arm so that it is pointing toward the ceiling.

2. Bend your arm (keeping the elbow pointing straight up) so that your right hand is behind you with fingertips pointing toward the floor. Keep your elbow close to your ear.

3. To increase the stretch, gently press your right elbow back using your left hand until you feel a gentle stretch along the back of your right upper arm.



Related Links: biceps | butt/quads | calf | hamstrings | lower back | pecs | shoulders | thighs | triceps | upper back



Last Modified Date: 4/4/2001