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Triceps Dip

Strengthens and firms the back of the arm.

Equipment
Gym bench or chair.

Exercise Technique
1. Place your hands on the edge of a gym bench or chair.
2. Keep your arms close to your body with your knuckles pointing straight ahead.
3. Bend your knees so your thighs and lower legs form slightly more than a 90-degree angle.
4. Bend your elbows and slowly lower your body.
5. Straighten the elbows to raise the body up.

Performance Tips
1. Inhale on the way down; exhale as you lift up.
2. Don’t allow the elbows to flare out to the sides as you lower and raise the body.
3. Don’t allow your chest and ribs to collapse as you lower your body down.
4. Don’t use your legs and feet to push your body upward.
5. The farther your body is from the bench, the longer and heavier your body becomes and the harder the triceps have to work. If you need to lighten the load, keep your body close to the bench.
6. Avoid this exercise if you have problems with your shoulder or wrist joints.

Repetitions
Start with as many as you can do. Work up to 8 to 12 repetitions.

Go to Common Exercises...