Arm exercise no. 5: Dips, 7 Arm Exercises for Immediate Results

Fitness

7 Arm Exercises for Immediate Results

Arm workouts for women just got a lot more effective thanks to celebrity fitness guru David Kirsch

June 27, 2011 | by Anna Jimenez | 70 COMMENTS

Arm exercise no. 5: Dips

Do 15 to 20 repetitions each, two to three times minimum.

1. Place the heels of your hands on a chair or bench. Keeping your back straight, extend your legs at a 90 degree angle to the top of your stability ball.
2. Keep your butt close to the bench and your shoulders blades back as you lower yourself down.

SEE NEXT PAGE: Arm exercise no. 6: Shadow boxing

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The spiderman push ups are a killer! I have been doing these for a month and I see so many results it is crazy! I can carry something that weighs more than 15 pounds and my arms don't feel like wings when I wave hello to someone haha!

by sunkissedkat Tuesday, April 2, 2013 at 12:07AM Report as inappropriate

Helpful, thank you.

by bksc Tuesday, January 15, 2013 at 11:55PM Report as inappropriate

helpful ideas, thank you! I'm tired of my flabby arms and summer doesn't seem that far away.

by tulipsarebetter Monday, January 14, 2013 at 04:49PM Report as inappropriate

Great ideas! I was just thinking about ways of toning my arms.

by Chantilly Monday, December 24, 2012 at 01:39AM Report as inappropriate

Yay! I'll definitely be trying these out.

by NillaButterfly Saturday, December 22, 2012 at 07:19PM Report as inappropriate

like these

by jaye_tyler Tuesday, December 18, 2012 at 09:17PM Report as inappropriate

I could never do boy pushups so I'm going to start with the knee pushups and hope to take it to the next level. Upper arms def need some toning help

by EricaF123 Monday, October 22, 2012 at 03:52AM Report as inappropriate

These are great ideas. I wonder what type of "immediate " results I can expect. My arms need a lot of work!

by flirtygirl214 Thursday, October 18, 2012 at 03:59PM Report as inappropriate

This is exactly what I need, thx.

by lilas Monday, October 1, 2012 at 10:22AM Report as inappropriate

Great article. Love the graphics :)

by muellsrus Saturday, September 15, 2012 at 06:04PM Report as inappropriate

All of this information is very good. yhank you.

by stlucielady Wednesday, September 12, 2012 at 08:59AM Report as inappropriate

Love love this article! Soup cans and all!

by Ydabney Tuesday, August 14, 2012 at 09:44AM Report as inappropriate

Yes!

by T_rod93 Friday, June 29, 2012 at 12:11PM Report as inappropriate

great suggestions - these are simple enough that i shouldn't have any excuses not to try them!

by jenstar313 Thursday, June 21, 2012 at 10:50AM Report as inappropriate

Trying these!

by sweettpea29 Monday, June 18, 2012 at 03:28PM Report as inappropriate

Wow, will try this!

by peanutbutter4 Monday, June 18, 2012 at 08:47AM Report as inappropriate

AWESOME!! I WILL TRY THESE ASAP!!! thanks for the informative article, totalbeauty!!

by LeSucre Monday, June 18, 2012 at 01:55AM Report as inappropriate

exactly what i'm looking for - awesome!!

by bink Thursday, June 14, 2012 at 02:38PM Report as inappropriate

My arms are a little sore after trying these exercises. I guess that means they're working! yay!

by yestfl Friday, June 8, 2012 at 10:14AM Report as inappropriate

I am laughing right now picturing me doing those dips. I need to do them, I'm just so far away from being able to do them it makes me laugh (cry??? ;-)

by alictasia Monday, May 28, 2012 at 01:25PM Report as inappropriate

Great tips! thank you

by yestfl Wednesday, May 23, 2012 at 08:43AM Report as inappropriate

Great tips! I need to start amping up my cardio.

by DTalksAll Monday, May 14, 2012 at 10:53AM Report as inappropriate

I;ll have to try these new moves soon

by LittleBunny Tuesday, April 17, 2012 at 04:15PM Report as inappropriate

There are some really great moves here! I'm not sure I understand why my cardio doesn't count if I'm reading a magazine on the treadmill. I'm running a 10 minute mile pace! (I skim & look at pictures more than I read, obviously.)

by tallredamanda Wednesday, March 28, 2012 at 07:36AM Report as inappropriate

These are great! Anything that helps my arm wings go away is worth trying!

by powerwoman033 Tuesday, March 20, 2012 at 01:19PM Report as inappropriate

Sounds very challenging but effective.

by Jewelrydesigner Tuesday, March 13, 2012 at 11:40AM Report as inappropriate

I think I can do this. Not sure about the workout though, will try later.

by Bootifull Monday, March 12, 2012 at 08:55PM Report as inappropriate

I loved this exercise arm workwout.

by luckyhd51 Wednesday, March 7, 2012 at 10:07AM Report as inappropriate

I've never had gym memberships; just did (most of) these arm exercises myself at home. Minus the pushups, which, I know would make me much happier with my underarms/upper chest if I did them. Regardless though, I still have definition and get asked all the time if I work out. It's been at least a couple years (and a couple kids) since I regularly worked out, but I think once you train your muscle memory, and continue to eat right, you will be able to maintain a good amount of muscle without tremendous effort.

by alisonr26 Wednesday, February 15, 2012 at 06:40PM Report as inappropriate

good tips )))

by Lumica6 Tuesday, February 14, 2012 at 11:06AM Report as inappropriate

I've tried this for a few weeks now and my arms look amazing. No joke.

by queenphoto Saturday, February 11, 2012 at 04:20PM Report as inappropriate

good article

by christasc Monday, January 30, 2012 at 07:11PM Report as inappropriate

I just bought work out wrist and leg weights. they're adjustable. but they still too loose on my arms. My worries is that working out my arms means part of my chest gets a work out, and i don't want smaller boobs. I heard chest work out can increase the cup size a little, but i've seen women who work out and their chest looks hard and flat-er. I think it only increase if you have weight to loose, so your band size shrinks and boobs perk up, otherwise, if you're already almost at your lowest band size, working the chest isn't going to increase the cup size. I'm soo off track for this post.

by Minibear Friday, January 6, 2012 at 01:55PM Report as inappropriate

interesting

by Nicole2814 Thursday, December 29, 2011 at 06:00PM Report as inappropriate

I pulled my abs doing those spiderman pushups once, be careful!

by sportimonki13 Wednesday, December 21, 2011 at 09:05PM Report as inappropriate

Thanks for the tips.

by andyv1217 Wednesday, December 14, 2011 at 02:51PM Report as inappropriate

Good info. Very Helpful.

by mgibs96 Wednesday, December 14, 2011 at 12:43PM Report as inappropriate

Like this article. Definately helpful information and love the pictures.

by MzWayne Wednesday, December 14, 2011 at 11:15AM Report as inappropriate

good tips

by kmb1129 Wednesday, December 14, 2011 at 11:15AM Report as inappropriate

No more texting while working out, oh that's gonna be hard!

by MissXu Wednesday, December 14, 2011 at 08:31AM Report as inappropriate

hmmm.. nice. But how ever and whatever i do i cannot do the pushups.

by ebbsandtides Tuesday, December 13, 2011 at 10:21AM Report as inappropriate

Good tips!

by andyv1217 Thursday, November 3, 2011 at 10:06PM Report as inappropriate

I own a device that actually firms the body without the workout. I love it and it really does work. I noticed a difference in just a few treatments. It works on firming the belly, thighs, under the arms, you name it. It actually targets cellulite and shrinks fat cells. Message me if you want more info.

by dana_schepman_maiberger Tuesday, October 18, 2011 at 08:24PM Report as inappropriate

I like this :) I'm gonna print out some of these and post them in my workout room!

by Kirtastrophe Friday, October 14, 2011 at 04:40PM Report as inappropriate

These seem simple enough

by Bon_Bon Friday, October 14, 2011 at 01:12AM Report as inappropriate

Nice and simple :) will give it a try

by glamfairy Monday, October 10, 2011 at 12:55AM Report as inappropriate

AWESOME! I need something to help with my bingo wings.

by MissPurple Wednesday, October 5, 2011 at 10:28AM Report as inappropriate

underarm fat is the hardest to get rid off, i'll try these and see how they work!

by gisellemarie Tuesday, September 13, 2011 at 02:57PM Report as inappropriate

These are such easy exercises that can be done anywhere! Love it!

by vfalkow Tuesday, September 13, 2011 at 01:33PM Report as inappropriate

definitely need to work on slimming down my arms - thanks for the suggestions!

by jenstar313 Monday, September 12, 2011 at 10:24AM Report as inappropriate

great exercises!!!!

by Agrimony Friday, September 9, 2011 at 12:55PM Report as inappropriate

serious, I love being in shape.

by maribel_madera Wednesday, August 10, 2011 at 04:35PM Report as inappropriate

I used to do these exercises all the time but stopped cause I didn't think they really worked. A year later, my arms are HUGE and flabby. =( Guess I need to start again, with more patience this time.

by Kokome Wednesday, August 10, 2011 at 01:54PM Report as inappropriate

Seriously...yOu don't need to work out all day!

by LittleBunny Wednesday, July 27, 2011 at 03:03PM Report as inappropriate

Acctually to get into as perfect shape you don't need more than 25 minutes a day! 3 times a week: strenght, 3 cardio.. Sounds too easy, right? But it's true. Only... You have to WORK out. And only a few people REALLY work out. Other lie to themselves.

by kariro Wednesday, July 13, 2011 at 06:40AM Report as inappropriate

Thanks for the great tips!!

by muellsrus Monday, July 11, 2011 at 06:28PM Report as inappropriate

Love the great exercises for arms. I'm into working out and love to find new exercises to do!

by ladyboarder9669 Thursday, July 7, 2011 at 01:51PM Report as inappropriate

Good article.

by MissPurple Thursday, July 7, 2011 at 12:14PM Report as inappropriate

Great tips, thanks!

by benbri1 Tuesday, July 5, 2011 at 09:25PM Report as inappropriate

This is a really good article! All of the tips are very detailed and easy to understand.

by voyager24 Tuesday, July 5, 2011 at 03:40PM Report as inappropriate

thanks for this article.. my arms are my number 1 trouble spot

by capripor Tuesday, July 5, 2011 at 12:01PM Report as inappropriate

Good article!

by selma Thursday, June 30, 2011 at 01:35AM Report as inappropriate

Just wat women are looking for!!

by aguifra14 Tuesday, June 28, 2011 at 04:49PM Report as inappropriate

A few moves that are new - thanks!

by braveslady Tuesday, June 28, 2011 at 03:21PM Report as inappropriate

Good tips!

by Amy0701 Tuesday, June 28, 2011 at 04:56AM Report as inappropriate

good to know

by porsha_coleman_mcdaniels Monday, June 27, 2011 at 11:07PM Report as inappropriate

thank for this.. I really need to eliminate my chicken wings hahahahha..

by laura_escolar Monday, June 27, 2011 at 08:25PM Report as inappropriate

Good tips, especially the first one. Many women want better looking, toned arms, but don't know what to do to get them, since they think weightlifting will make them bulky. Weightlifting is awesome! I love lifting, and how lean and toned my body looks when I do it regularly :) And these exercises are great.

by LipglossandSpandex Monday, June 27, 2011 at 06:53PM Report as inappropriate

I definitely need to do these exercises!

by alictasia Monday, June 27, 2011 at 06:24PM Report as inappropriate

OMG! Thank you so much for this article. I can not STAND when women use the excuse they will get "bulky" from lifting weights. Female Body builders take SUPPLEMENTS, train everyday, and prepare their bodies for competitions, and they train for MONTHS to get like that. I'm 100% posistive no woman can lift the same as a body builder. I also hate to see people on their phones while "using" a machine. Its rude to others, if you need to use the phone- get off the machine and use it, especially when others are waiting. Come to think of it, WHY do you have your phone when you're SUPPOSED to be working out? I've heard of multi-tasking, but C'mon! I guess I just cannot stand when people say they want to lose weight/get in shape then make up every excuse in the book or don't take the workout seriously and expect to see results. This is speaking from having to deal with women like this. This is why I'd rather work out with guys.

by msbrown822 Monday, June 27, 2011 at 10:55AM Report as inappropriate

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