This medium-intensity exercise uses your own body weight to strengthen your triceps.
- Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.
- Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.
- Without moving your legs, bring your glutes forward off the bench.
- Steadily lower yourself. When your elbows form 90? angles, push yourself back up to starting position.
- To begin, do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 2 sets. Once you feel you can complete that with ease, move on to 3 sets of 10 to 15 reps.
- To make this exercise less challenging, don't lower yourself to the full 90?. Instead, stop about halfway down.
- As bench dips require a lot of energy, it's best if you do it towards the beginning of your workout. This will allow you to get the most out of your workout without over-exhausting yourself.
- Do not just move your hips up and down. Make sure you bend and straighten your arms.
- Do not lower your body too far down. Your upper arms should never be lower than parallel with the floor.
- Do not lock your elbows or move your body too far away from the bench or chair.
- Do not allow your elbows to flare out to the sides.