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Chair Dips
Upper arm exercises, such as Chair Dips, target the triceps, but also tone the biceps and shoulder muscles. This exercise, combined with push-ups, gives you a nice long and lean look in your upper arms, rather than the bulkier, highly-developed look.
REPS: 10-12
SETS: 1-2
FREQUENCY: 2-3 times per week
FORM:
ADVANCED MUSCLE CHALLENGE: Straighten your legs out in front of you instead of bending them while doing the chair dips for a leverage that creates a more intense workload for the muscle.
Push-Ups
Push-Ups compliment chair dips wonderfully and help strengthen and tone the biceps, triceps, and shoulders. The shoulders and biceps are targeted more than the triceps in the push up exercise.
REPS: 10-12
SETS: 1-2
FREQUENCY: 2-3 times per week
FORM:
ADVANCED MUSCLE CHALLENGE: Instead of resting on your knees, you can lift up onto your toes and create a straight line from your head, through your back, to you toes. For an even harder challenge and to really build your arm muscles, you can bring the right knee to the right elbow as you move through the push-up, alternating with the left and right knees.
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