Triceps Exercise: Triceps Dips

Tone up your triceps whilst at the same time increasing your heart rate using nothing but a bench and your own body weight. The triceps dip exercise is excellent in toning up the triceps (backs of arms), where women tend to hold a lot of fat (jiggle arms).

To perform this move:

• Using a flat exercise bench, place your hands on the edge of the bench, and wrap your fingers around for support (as indicated in the photo below).
  
• Keep your arms close to your body.
  
• Extend your legs outwards, and bend your knees so that you thighs are at a 90-degree angle.
  
• Lift your toes up and balance your body on your heels.
  
• As you inhale, dip down by bringing your buttocks down but do no let it touch the floor.
  
• Exhale and bring your body back to the starting position and repeat.

TIP: To advance this exercise, suspend the body between two benches by placing your arms on the edge of the one bench and your feet, legs straight) on the other bench.

To make this move easier, instead of balancing your body on your heels, put your feet flat on the floor.

Remember to keep your elbows close to the body during this exercise. Your elbows will want to flap outwards during this exercise; try to avoid this happening by keeping your elbows straight.

Model performing the contracting portion of the triceps dips exercise