Start: Step onto the foot supports of your dip station, grabbing the ends of the handles with a neutral grip. Jump up and steady yourself. You want to start the movement with your arms straight but not locked, and your body perfectly still. You can cross your legs behind your or leave them hanging straight down. The more upright you are, the harder you work your triceps. Leaning forward shifts work to your chest and front shoulders.

Finish: Slowly lower yourself until your upper arms are parallel to the floor. Push back up to the starting position. If you're emphasizing your triceps, its okay to lock your elbows at the top. Another option is to keep your elbows close to your torso. If you're focusing on your chest, keep your elbows unlocked or out and away from your torso.

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