Exercise of the Month

Triceps Dip
 

  1. Position your hands shoulder-width apart on a bench or stable chair. Your fingers should be at the edge of the bench, facing your heels.
  2. With your legs straight out in front of you, position your feet so that your hips just barely touch the edge of the bench and your arms are fully extended.
  3. Keeping your elbows pointing behind you and your forearms perpendicular to the floor, slowly bend your elbows to lower your body straight down toward the floor. Make sure your hips just graze the bench's edge throughout the movement.
  4. Start by bending your elbows to 90 degrees. Once you master that, make the move more challenging by bending your elbows further. Eventually, you should be able to bend your elbows until your bicep is pressed against the base of your forearm.
  5. Pause, then press through the palms of your hands to straighten your arms fully and return to the starting position.

Don't have a bench or chair handy? Just hop down on the floor, get in a tabletop position and complete the same movement from there.

Please remember that safety should be your first priority when working out. If you are a beginner, please ask one of our Fitness Specialists to help ensure proper form.

For more exercise tips, schedule a session with one of our Personal Trainers by contacting Kristina Wrezel at (847) 535-7038 or kwrezel@nm.org.

Facility Notes

Club Renovations

JULY 24 TO AUGUST 20, 2017

Much anticipated renovations to the club will affect some of our facilities. more >

ANNUAL HFC 5K

NM 5K RACE TO IMPACT 2017

SEPTEMBER 10, 2017

Join us for our third 5K run and 1 mile run/walk through the Middlefork Savanna this fall! more >

Group Exercise Substitution Schedule

Substitution list for the week of
July 24, 2017 >

Exercise of the Month

Triceps Dip >

Nutrition News

H2O Benefits >