For this exercise, you need a bench that allows you to lift the full weight of your body using triceps muscles. To begin, sit on the edge of the bench and place your hands under your butt. Keep your legs extended in front of you and hold your abdominal muscles in while lifting your spine. Lower your body while bending your elbows slowly, moving past the edge of the stool. Extend your elbows, concentrating on straightening your arms and utilizing the triceps as you perform this motion. Try doing three sets of 10 triceps dips before resting and continuing with the workout.


  • Better yet, consider using two benches to do what’s called a bench dip. Begin by balancing your body on two benches with your feet on one and your hands on the other. Your buttocks will sink in the space between them.
  • Lower your body with your arms until your elbows reach a 90-degree angle.
  • Push up to your starting position.