Day 22: Chair triceps dips

Today's office fitness exercise is designed to strengthen the triceps muscle in your upper arms. Keep your feet on the floor for this exercise, however, if you want to increase the intensity of the exercise, you can walk your feet out a ways from your body or prop them up on a bench or chair.

Step 1: Sit at the edge of your chair with elbows bent and your hands on the edge (next to, or slightly under your hips) and your palms facing down. NOTE: Be sure to use a chair that doesn't have wheels.
Step 2: Lift your butt off the edge of the chair about 1 inch and straighten your arms.
Step 3: Bring your hips forward so that your body is slightly in front of the chair.
Step 3: Bend your elbows and lower your butt towards the floor until your upper arms are parallel to the floor. Don't raise your shoulders.
Step 3: Raise back while keeping elbows in and squeeze the muscles in the back of your arm at the top.
Step 4: Bend your elbows again and start move over!
Do three sets of 10 to 20 repetitions.

This exercise was contributed by fitness expert Cindy Whitmarsh, an author, television personality, studio instructor, and nutrition and fitness consultant to athletes.

About the author:

Cindy Whitmarsh is a 17-year veteran fitness professional. She has a bachelor's degree in corporate and community fitness/nutrition from North Dakota State University, and she holds credentials of ACE Certified Fitness Instructor, ACE Certified Lifestyle and Weight management, and NASN Licensed Sports Nutritionist. She has appeared in multiple infomercials, ExerciseTV features, and various news and fitness segments, is the author of "101 Ways to Workout with Weights" as well as two ultrafit cookbooks, and is a nutrition/fitness consultant to many athletes including San Diego Charger football players, San Diego Charger girls, and professional baseball players. For more information, visit her Web site.

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