Hi! I’m Manny Castro, Exercise Physiologist. This last exercise that I want to demonstrate is also for the triceps. Basically now, you’re targeting the inside, the inner head of the triceps, which is at the back of the arm towards the medial side. This is called a bench dip. It also works out the chest a little bit. You’re using your body weight and you can also use weight for advanced users, and maybe you have seen a body builder use a 45 lb. plate put on their legs for this exercise. Really, you want to begin using your body weight. There are really 2 ways you’re going to do this. For beginners, what you want to do is grip the edge of the bench and move your butt right off to the edge. You don’t want to come all the way up forward or all the way back because you’re going to touch. Now for beginners, what you are going to do is, your feet and your knees are going to be planted at 90 degrees. You’re going to use your body weight to come down. You’re going to come all the way down and right back up, squeeze the triceps, pause at the top, just like that. Now as an advanced user, what you would do is stretch your legs all the way out as far as they go, and then you are going to dip using this method. Now, also with the advanced user, like I mentioned before, and you might have seen some of the body builders in the gym today use a big 45 lb. plate right here now. I highly recommend you use a spotter when you do this exercise if you are going to do it with a 45 lb. plate. Again, 3-4 sets, 12-15 repetitions to start, and work your way down in repetitions and work your way up in weight, good luck. One thing I want to tell you about these exercises is that you don’t want to do all 15 or 16 exercises. Please keep this in mind. What you’re going to do is pick about 3 or 4 exercises that target different areas for each muscle group. An example of this would be for the biceps, you’re going to pick about 3 exercises, triceps you’re going to pick about 3 exercises and the forearm you’re going to pick your 2 exercises. Now you can do a full arm work out or you can split it up with the rest of your body. An example of this would be, one day you do your chest with your triceps or you do your chest with your biceps. Either way will work and they all get to one common goal, and that’s to exercise your arms. Good luck.
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