The 21-Day Rapid Fat Loss Blueprint PDF eBook Free Download Start Creating The Body Of Your Dreams eBook PDF | Page 41

Dips - 4 sets of 10 to 12 with 30-to-45-sec rest breaks.
Any time you extend or straighten your arm, you activate the large muscles on the upper back side
called the triceps, which you should already know. Push-ups do a good job of targeting these
muscles, but dips do an even better job.
You will need a chair or sturdy, stationary object like a park bench to do these. Sit on the edge of the
chair with your hands gripping the sides. Step your feet out so you have clearance between the back of
your body and the chair.
Lower yourself down by bending your elbows and stop when your upper arms become parallel to the
floor. Push yourself back up in a steady motion until your arms are fully extended and repeat.
For a more challenging variation, extend your legs out straight and ground your heels into the floor with
your toes pointing toward the sky. You also have the option of placing your hands on the front edge of
the chair.
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