Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615

Triceps Bench Dip (De-gink Your Arms) by Jason Greene   When beach season rolls around most people think of their flabby gut. Some may think of jiggly thighs, but for many others the horror comes in the form of sleeveless shirts and dresses! Specifically, I am referring to the back of the upper arm. More correctly called the triceps. Over the past 28-years, many women have come up to me and asked me how to get rid of the gink on the back of their arms. One woman actually demonstrated that when she quit waving her arm, it would continue to flap in the wind. She said it was like a sail on a boat that had come loose from its rigging. Since waving is a very common greeting used by us Southerners, this presented her with quite a dilemma. By the same token I have met men that could not fill out the arms of their t-shirt. Speaking from personal experience, trust me when I tell you, this is no less terrifying for a man than flappy arms are for a woman! That brings me to my exercise. You cannot believe how many different ways man has devised to work this body part. I could probably easily list over a hundred exercises just for the triceps. I chose this one because it requires no special equipment and can be done literally anywhere. It is usually referred to as the triceps bench dip, but can also be performed using other objects, such as sturdy kitchen chairs. Instruction: Ø Position your hands beside your hips on a secure bench and keep your elbows facing rearward. Place your feet out in front of you on a bench. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints (photo-a). Ø Inhale as you bend your elbows to slowly lower your upper body down towards the ground until you feel a stretch in your triceps and shoulder joints (photo-b). Ø Once you reach the bottom position, hold your breath and push yourself upward until your arms are fully extended. Exhale as you pass the most difficult portion of the up phase or when your arms are fully extended. Ø Pause for a moment in the top position and repeat. Focus straight ahead throughout the exercise. Tips: 1. If you need to make the exercise easier try putting your feet on the floor. 2. Start with shallow movements until you get used to the exercise. 3. To make the exercise more difficult, have a partner place a weight in you lap! Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise, participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.

Triceps Bench Dip (De-gink Your Arms) by Jason Greene   When beach season rolls around most people think of their flabby gut. Some may think of jiggly thighs, but for many others the horror comes in the form of sleeveless shirts and dresses! Specifically, I am referring to the back of the upper arm. More correctly called the triceps. Over the past 28-years, many women have come up to me and asked me how to get rid of the gink on the back of their arms. One woman actually demonstrated that when she quit waving her arm, it would continue to flap in the wind. She said it was like a sail on a boat that had come loose from its rigging. Since waving is a very common greeting used by us Southerners, this presented her with quite a dilemma. By the same token I have met men that could not fill out the arms of their t-shirt. Speaking from personal experience, trust me when I tell you, this is no less terrifying for a man than flappy arms are for a woman! That brings me to my exercise. You cannot believe how many different ways man has devised to work this body part. I could probably easily list over a hundred exercises just for the triceps. I chose this one because it requires no special equipment and can be done literally anywhere. It is usually referred to as the triceps bench dip, but can also be performed using other objects, such as sturdy kitchen chairs. Instruction: Ø Position your hands beside your hips on a secure bench and keep your elbows facing rearward. Place your feet out in front of you on a bench. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints (photo-a). Ø Inhale as you bend your elbows to slowly lower your upper body down towards the ground until you feel a stretch in your triceps and shoulder joints (photo-b). Ø Once you reach the bottom position, hold your breath and push yourself upward until your arms are fully extended. Exhale as you pass the most difficult portion of the up phase or when your arms are fully extended. Ø Pause for a moment in the top position and repeat. Focus straight ahead throughout the exercise. Tips: 1. If you need to make the exercise easier try putting your feet on the floor. 2. Start with shallow movements until you get used to the exercise. 3. To make the exercise more difficult, have a partner place a weight in you lap! Disclaimer: One on One with Jason aims to provide general fitness and exercise information. Advice offered may not be applicable to all individuals and does not constitute medical, health or scientific fitness advice. People have different needs, abilities and levels of health. It is recommended that all readers consult a medical professional before beginning any form of exercise, participate in any physical fitness or sports training program or undertake any form of health plan, nutrition program or weight loss diet, especially if you have been inactive most of your life, suffer from obesity or have any health problems.

Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama (251) 661-4615