The first Monday in October is upon us, but falling thermometers -- and sweaters that cover those pumpkin latte layers -- are no reason to start ignoring the arms.
Because before we know it, spring will be here - and we'll be shedding extra clothing layers once again. Better to have kept the triceps and biceps strong and lean, so that we're ready to bear arms with abandon!
More importantly, stronger arms means we can live better - lifting those grocery bags, hoisting those growing kids, packing and unpacking a new house like it's nothin'.
This week's Monday Move - the Weighted Two-Bench Triceps Dip - intensifies the bench dip by adding weight and elevating the feet. Those two changes force the triceps to work harder with every dip. Use this for your next upper-body training session and feel the burn!
The Move: Weighted Two-Bench Triceps Dip
The Technique: Place two flat benches about two feet apart - enough that you can hold onto the edge of one bench while propping your heels up on the other, with a slight bend in the knees (pictured below).
Grab a weight plate, anywhere from 10 pounds to 45, depending on your strength level. To get set up, place your butt on the edge of one bench. Place the weight plate in your lap. Elevate the feet onto the other bench. Now let your butt come off the bench and, with fingers facing forward and hands close to your butt, slowly lower down into a dip. Keep your butt close to the bench with each dip. Try to do 12 to 15 per set, three sets.
Incorporating it: Use this in a triceps-biceps session, as one of three to four triceps moves such as tricep rope presses, overhead dumbbell triceps presses and triceps kickbacks.
Coming Wednesday: In a strength training rut? Climb your way out with these five alternative moves that spice up old standards...
