Going along with this week’s focus on triceps exercises, today’s exercise of the day are “Bench dips.” This is a great exercise which can tone up your triceps and can be done anywhere. You can even add weights to make the exercise more intense for a focus on gaining mass. Check out the video below to watch Jimbo and I (and friends) demonstrate how to properly perform the exercise.

Bench Dips Triceps Exercise from Nash on Vimeo.

Continue reading for detailed instructions about this exercise:

1. Start by grabbing two benches, and placing them parallel to each other.
2. The benches should be wide enough so you can sit on the edge of one bench, and just touch the other with your feet.
3. Put your hands under you on the edge of the bench, with your fingers points down and towards you.
4. Make sure your elbows are points behind you, and are close to your sides.
5. Place your feet on the other bench, you should be holding up your weight, using your triceps.
6. Begin to bend your triceps, lowering your body and keeping your elbows pointed backwards.
7. Pause at the bottom, and raise yourself once again using your triceps.
8. Repeat.
9. To add weight to this exercise, have someone else place a weight on yours quads before you begin the exercise.