Fitness Training Exercises

Strength Training - Triceps
Seated Dip - Also called Reverse Push-ups or Bench Dips)

Equipment Required:

Flat bench or chair

Starting Position:

Sit with a straight back on the edge of the bench.
Place hands on the edge of the bench at the sides.
Extend legs and move feet forward until body weight is supported by arms and buttocks are off the bench. Hips should be slightly flexed.

Actions To Execute Exercise:

Keeping the back straight, bend the elbows to about 90 degrees and lower the buttocks toward the floor.
Pause; slowly extend the arms, pressing up to starting position.
Repeat.

Breathing Technique

Inhale while lowering the torso; exhale while pressing up.
Avoid holding your breath.

What The Exercise Does:

Strengthens the back of the upper arms (triceps).

Variations On This Exercise

For increased difficulty, place the feet on another bench. (For added resistance, have a training partner place a weight/plate on the lap.)
For decreased difficulty, do this exercise on the floor. Bend the knees and lift the buttocks. Keeping the arms behind you, bend and extend the rms. In this position there is also a decreased range of motion.

Precautions / Contraindications

This exercise may be contraindicated for some individuals with shoulder or back problems, arthritis, high blood pressure, obesity or during pregnancy.

Fitness Training Tips:

Keep the back straight and knees slightly bent. Avoid locking the elbows upon extension.
Use slow and controlled movements.