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Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
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. Greene Fitness Expert
Jason’s Fitness 3724 Cottage Hill Rd. Mobile, Alabama  (251) 661-4615         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
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. Greene Fitness Expert
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         Jason’s Fitness 120 W. Berry Ave. Foley, Al  36535  (251) 943-5591
Jason S. Greene Fitness Expert