dips, with a chair 4-6 sets of 6-8 reps, close grip push-ups same set and rep scheme, tricep extensions with the dumbell same set and rep scheme
Would you explain this a little more? As a dance teacher, I'm in pretty good shape for my, uhm, age. I also walk for 40 minutes to an hour a few days a week. I'm concerned about my arms. My triceps aren't too flabby yet. I use 5lb weights. What are dips and close grip push-ups? I do 20 "girl" push ups a day and lately have added the yoga "plank", but I can barely hold it 10 counts. Should I stay the course or move up to 8lb or even 10 lb weights?
Thanks so much.
Silver Fox, you are welcome! Pretty good shape for your age huh? Let me tell you this little story before help you. I have a friend at the gym that comes in every day runs 3 miles, does 10 pull-ups, 10 dips, 10 push-ups, and 100 sit-ups. I know that doesn't sound like anything special, but this gentleman had some age on him. I asked him how he remained in such great shape and he told me that he was in the army and just kept in shape every since. I asked him when he was in the army, he replied, during the 40's, the great war!! He was 86 years old and in better shape than many in there!!! Anyway, he was in good shape for his age!!! About your arms!! Dips with a chair, take a kitchen chair and face another apart enough for you to hold yourself up with your hands on one, and put your feet on the other. At this point you should be in the air, then lower yourself down until your elbows are paralell, then push yourself up. Do this 6 sets of 6-8 reps. Close grip push-ups are a regular push-up, but with your hands in really close, you do that to concentrate on the tricep muscles. Thanks for posting, hope I helped! Any other questions, please ask!!!
