Today I'd like to introduce you guys to tricep dips, which may be the most convenient exercise ever invented. You can literally do them anywhere. Because they're so simple, I'd like to focus on how you can tweak your technique in order to make tricep dips as effective as possible.
Start by finding any flat surface that's stable and about 18 inches off the ground. I usually use box jump platforms or a weight bench when I'm at the gym, but the armrest on your couch or the edge of your bed can work just as well.
In order to make this exercise as challenging as possible, you want to keep your legs straight through the entire movement. Yes, it will feel a little awkward, but I promise it provides a better arm workout.
Rest hands on the surface behind you with your arms about shoulder-width apart. Dip slowly, keeping your legs straight and your stomach tight and tucked in. Don't let your shoulders roll forward - press them back as you keep your head lifted. When you dip, keep your body as close as you can to the surface your hands are resting on without pressing the trunk of your body against it. For example, I try to keep my body about one inch away from the box jump platform. The farther my body is from my hands, the easier this gets (and we don't want easier!).
Dip down until your arms form a 90-degree angle. It often helps to do this in front of a mirror so you can look and see if your arms have hit 90 degrees yet - I promise, 90 degrees is further down than you would think.
Slowly rise back up.
Remember, this is an exercise that should be done slowly. Feel the burn. Focus on keeping your shoulders back. And make sure that you make it all the way down to 90 degrees. Try 10 reps, rest for 15 seconds, and then try another 10 reps. If you follow the directions above, you'll have sore arms the next day!
How is everyone's week going so far? I ended up having a great night last night. First, we wrapped up an intense project with a short timeline at work, so everyone dashed out of the office early in order to enjoy our newfound freedom. I then headed over to a Juvenile Diabetes Research Foundation meeting, which went really well - I think we'll be putting on a great gala (and raising lots of money!) in May. Then, I walked up and over California Street, just enjoying the sight of San Francisco at night and listening to Motown the entire time. If I were to craft a soundtrack to my life, it would probably sound exactly like the soundtrack to Remember the Titans. In my own little world, everything I do is overlaid by a song sung by Otis Redding.
Have a wonderful Wednesday!