Triceps dips

3 × 8-12  ·  Equipment: No equipment, Bench

Muscle groups: Shoulders · Arms

How to do triceps dips

1. Sit on the edge of a bench with your hands beside your hips and fingers facing forward.
2. Slide your butt off the bench and extend your legs with your heels on the floor.
3. Bend your elbows backward lowering your body straight down, close to the bench.
4. Lower until your elbows reach 90 degrees, without flaring them outward.
5. Push through your palms to return to the start extending your elbows without locking them.
6. Exhale as you press up and keep your shoulders away from your ears.

Mistakes to avoid

• Don't flare your elbows outward; they should travel back close to your torso to protect the shoulders.
• Don't drop your body away from the bench; lower close to it to avoid shoulder strain.
• Don't descend past 90 degrees if you feel shoulder discomfort.
• Don't lock your elbows at the top; keep a slight bend to protect the joint.

Progression

• Start with knees bent and feet on the floor to make it easier.
• Once you complete 3 sets of 12, extend your legs for the intermediate version.
• Increase range and time under tension by lowering for 3 seconds.
• Progress by elevating your feet on another bench or adding a plate on your lap.