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Today's quick fitness exercise works on strengthening the triceps, and it requires a chair without wheels. If that's not workable, try using the side of your desk. In either case, as usual, this is a quick exercise and one that you can do right in your office, without a change of clothes. Take a quick break, and then get back to work!

Gail Perry
Chair triceps dips
Strengthen the triceps muscle in your upper arms with today's quick office exercise. 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.
  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.
  2. Lift your butt off the edge of the chair about 1 inch and straighten your arms.
  3. Bring your hips forward so that your body is slightly in front of the chair.
  4. Bend your elbows and lower your butt towards the floor until your upper arms are parallel to the floor. Don't raise your shoulders.
  5. Raise back up while keeping elbows in and squeeze the muscles in the back of your arm at the top.
  6. Bend your elbows again and start over!
Do three sets of 10 to 20 repetitions.

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