Dip it low, bring it up slow… Master this move for enviable arms. Just add one sleeveless dress
It’s all about the tricep dip
There’s no getting around it – you can curl and curl until your biceps make you look like the love child of Jessica Biel and the Hulk, but for seriously lean arm muscles, you need to show your triceps a little love. For a sculpted, toned look – no flexing necessary – look no further than the tricep dip. Because the muscles remain contracted throughout the entire move, it’s one of the most effective exercises around. ‘This is a multi-joint move, so your shoulder and back muscles will also be activated,’ explains biokineticist Angie Lander. Winner. Plus, Lander adds, ‘it’s a body weight exercise, which means the load you need to lift is your own weight’. It also means that you can do tricep dips anywhere – use the side of your bed or the back of a chair – which is perfect if your festive plans leave you without access to a gym (while you’re at it, see page 73 for more on-the-go seasonal workout ideas). The secret to success is to make sure each rep is slow and controlled for total muscle activation.
You have any shoulder or wrist injuries.
Keep your head in line with your spine – don’t let it drop Relax your shoulders and keep your back straight Position your legs straight out in front of you and your bum close to the bench Keep your arms shoulder-width apart and point your fingers forwards Lower until your elbows are at 90°, then push back up