Getting Fit From Scratch: Arm Day, Upgraded

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Adding dips into our routine will not only prepare us for gracefully exiting the deep end of a swimming pool, but also build a strong chest and arms. The dip is great for targeting our lower chest and is a great compliment to the upper chest–dominant incline press. In addition to the chest, the dip will work our triceps and shoulders. Using a static dip bar (or a chair), jump up so your arms are fully extended. Bend your elbows and lower yourself down until your elbows are at 90 degrees. Keep your chest as upright as possible. Press down until your arms are fully extended and you're back in the starting position.                                       

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