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Triceps Dips and Extensions


What this exercise does.

The alternative tricep dips, geared toward seniors, helps strengthen and tone the back of the upper arm.

Triceps Dips Exercise Instructions

1. Sit in chair with arm rests.

2. Lean slightly forward, keep your back and shoulders straight.

3. Grasp arms of chair. Your hands should be level with trunk of body or slightly farther forward.

4. Tuck feet slightly under chair, heels off the ground, weight on toes and balls of feet.

5. Slowly push body off of chair using arms, not legs.

6. Slowly lower back down to starting position. Pause.

7. Repeat 8 to 15 times.

8. Rest; then do another set of 8 to 15 repetitions.

Triceps Dips

Triceps Extensions

Keep supporting your arm with your hand throughout the exercise. If your shoulders aren't flexible enough to do this exercise, see alternative "Dip" exercise.)

Exercise Instructions

1. Sit in chair with your back supported by back of chair.

2. Keep feet flat on floor even with shoulders.

3. Hold a weight in one hand. Raise that arm straight toward ceiling, palm facing in.

4. Support this arm, below elbow, with other hand.

5. Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.

6. Slowly straighten arm toward ceiling.

7. Hold position for 1 second.

8. Slowly bend arm toward shoulder again. Pause.

9. Repeat the bending and straightening until you have done the exercise 8 to 15 times.

10. Repeat 8 to 15 times with your other arm.

11. Rest; then do another set of 8 to 15 alternating repetitions.

Triceps Extensions

Extra Exercise Tip

This pushing motion of this alternative dip exercise will strengthen your arm muscles even if you aren't yet able to lift yourself up off of the chair. Don't use your legs or feet for assistance, or use them as little as possible. Eventually you want all of your weight lifted using the tricep muscles while the legs get a rest!

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