Wave Goodbye to Flabby Arms - Bench Dips For The Triceps and How to Make Them Work Better For You

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 more 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: betterU!

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Nick Nilsson has a degree in Physical Education and Psychology and has been innovating new training techniques for more than 18 years. Nick is the author of a number of bodybuilding books including "Muscle Explosion! 28 Days To Maximum Mass", "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 designed to maximize the results you get for the hard work you put into your training.


Be sure to grab your FREE copy of Nick's 30-day "Dirty Little Secret Program for Building Muscle and Burning Fat FAST," available at betterU!

Find here further great information about arms exercises:

Dynamic Fitness: The Top 5 Best Triceps Exercises
3 Tricks For Adding Mass to Your Arms | Solid Surfaces
2010 Workout – Bicep and Tricep “All-Out Arm Assualt” Workout ...

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