Dips, ultra-effective exercises to strengthen your arms

Dips, ultra-effective exercises to strengthen your arms

Fed up with the "bat effect"? To strengthen your triceps and find firm arms, trust the dips: this fitness exercise accessible to all promises us impressive results Nothing to do with the little crunchy vegetables that are tasted as an aperitif. The dip is a bodybuilding exercise that uses the weight of the body to strengthen the triceps. A little lesson in anatomy: an arm is composed of two main muscles, the biceps and the triceps. If you raise your arm vertically to form a right angle with your elbow, the biceps is the muscle that is inside the arm: it contracts when you fold your forearm. The triceps is the antagonist muscle of the biceps: located under the arm, it contracts when tending the forearm.

Triceps is therefore the "muscle" you have to work on when you want to get rid of the famous "bat effect" - also known as "washcloth effect". In short, eliminate this greasy pile of little elegant that hangs when you raise your arms ... How to make perfect dips? Put yourself back in a chair (or bench). Place your hands on the rim keeping a gap equal to the width of the shoulders. Bend your knees, keep your feet on the ground, tips slightly raised. Finally, bend slightly on the arms until your elbows are shoulder height, then push to go up and come back with arms outstretched. Inhale through the nose down (gently!) And exhale through the mouth up. Perform 4 sets of 10 reps and do not forget to stretch at the end of your session to avoid aches. For athletes: you can also do dips legs outstretched! The instructions are the same: however, instead of bending the legs, you stretch them in front of you, heels on the ground.

Dips: mistakes not to commit Be careful not to get too far from the chair: this exercise should not hurt your back! The back should almost slide against the edge of the chair. Do not push on your legs to carry out the exercise: it is your arms that work. The wrists should not be "broken": if it hurts, it is that the position is bad. Throughout the exercise, the back remains straight. During the descent, the elbows do not deviate: they stay close to the body.