Things You'll Need:
- Bench
- 45-lb. weight plate
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Step 1
Position yourself on a bench and place your hands on the edge of the bench right next to your hips. Then slide off of the bench until you're supporting yourself with only your arms and legs.
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Step 2
Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your thighs hip-width apart and keep them parallel with the ground.
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Step 3
Lower yourself slowly by bending your elbows and allowing your knees to bend. Keep your lower legs perpendicular to the ground.
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Step 4
Raise yourself to the starting position, pausing at the top and contracting your triceps.
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Step 5
Complete 12 to 15 repetitions of the tricep bench dip, then take a brief rest. Do 3 to 4 sets, or fewer if you reach exhaustion before then.
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Step 1
Position yourself on the bench as described in Section 1 for beginners.
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Step 2
Stretch your legs out in front of you without a bend in your knee. Place both heels on the floor, or overlap one heel on top of the other.
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Step 3
Lower and raise yourself slowly, pausing and contracting your triceps as you come back to the starting position.
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Step 4
Add a 45-lb. weight plate to your upper thighs for a more challenging bench dip.
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Step 5
Complete 12 to 15 repetitions of the tricep bench dip, and do three to four sets.
