Above-the-waist workout

Dips: This move may be performed on a bench or chair. Sit on the edge of the bench with your hands shoulder-width apart, gripping the edge of the bench. Inhale and lower yourself down, bending your elbows behind you and keeping your back close to the bench. Make sure your feet are far enough away from the seat so that your knees form a 90-degree angle and stay over your heels. Do not extend your arms beyond 90 degrees and keep your shoulders just higher than your bent elbows. Exhale and engage your abs, then straighten your arms and lift your body back to starting position. Remember to keep every part of your body still, except your arms. Do five slow dips, then rest and do five more. Over time build up to 20 without stopping.

Close elbow to body press-ups: You can work the triceps muscle by placing your elbows close to your torso when doing straight or bent leg press-ups. Keep your neck long and in line with your spine, your chin in, abs engaged and hands under your shoulders. Don’t lock your elbows. Inhale for three seconds as you lower yourself down and exhale four seconds to power up. Start with about five and eventually build up to 20.

Triceps extension: This move may be done with weights, water bottles or tins of food. Stand with one foot in front of the other and keep your knees soft, your neck in line and your abs engaged. Straighten your arm above your head then bend it back so your upper arms are close to your ears and rest just behind your head. Exhale and slowly straighten your arm above your head, but don’t move your upper arm. Inhale as you lower back to starting position. Aim for 10 to 20 repetitions.

4. Latissimus dorsi (upper back)
   This muscle extends from the back of your upper arm in a triangular shape to the bottom of your ribs and then down to your lower back. This muscle gives us stability, power and shape, and it helps draw your shoulders down and back. Exercises in which the arms are pulled down such as rope climbing, dips on parallel bars and chin-ups use this muscle. Try these moves to target it.
   
   
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