Kiana Tom – Official Website

Star of Kiana's Flex Appeal ESPN


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Wanna take a dip?!

Dips are one of my favorite exercises for tightening & strengthening the triceps, the muscles in the back of the upper arm.


I have led 1000's of televised workouts for Kiana's Flex Appeal ESPN. On the shows, I always stress the importance of using proper form and technique to get the maximum benefits from every exercise and prevent injury.

How to do them: Starting position: support your body with your fingers and thumbs on same side of the bench. Move forward so your bottom is off the bench and your upper / lower legs are at 90 degrees, knees directly over the ankles, elbows slightly bent

The move: slowly lower your body, making sure your elbows go backwards and not out to the sides. Lower slowly to protect the elbow joints and keep your elbows slightly bent as you return to starting position. Do not lock out your elbows. Inhale as you lower and exhale as you press up

Feel the fit: this exercise (when done correctly) is very challenging with your body weight alone. You will get a fast pump and feel tighter in the back of the upper arms. Men& women of all ages and all fitness levels can do them

All levels:

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