Move of the Week: Tricep Dips

With tank-top season right around the corner, the last thing you want is a flabby underarm flapping around like a flag. But when it comes to sculpting sexy arms, it's not all about throwing left hooks and uppercuts in kickboxing class. "The tricep is often overlooked but remains to be an important muscle to strengthen in your arms," says Kate Brown, ISSA CFT for DailyBurn.com. Not only will a strong tricep help you avoid a sagging underarm, but it will help balance out your bicep and make you a lot stronger overall.

"There are many ways to work your triceps," says Brown. "I like tricep drips because they're the most useful and versatile. They utilize your own body weight as resistance to lower and raise your body back to starting position."

The exercise doesn't require any extra equipment; you'll just need a flat or elevated surface like a chair, step, or bench. We'll take you through how to do the basic bench dip below.

PROPER FORM

Beginning Position

• Facing away from a chair or bench, hold your arms behind you and plant your palms flat on the bench. Balance your body on your palms and bend your legs in front of you with your heels on the floor and knees bent.

Downward Movement

• Lower your body by bending the elbows. Be sure to keep your shoulders away from your ears and your neck long. Bunching up your upper body will ruin your form.

Upward Movement

• When your arms are bent at 90 degrees, or your butt is just about to touch the floor, slowly straighten your arms at the elbows to push yourself back to starting position.

For beginners, complete 6 to 8 reps, three times a week. As you get stronger, challenge yourself by extending your legs out straight in front of you.

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