Bench Dips vs Lying Triceps Press

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.

Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.

Using your triceps to bring your torso up again, lift yourself back to the starting position.

Repeat for the recommended amount of repetitions.

Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.

Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in. This is the starting position.

As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.

At that point, use the triceps to bring the weight back up to the starting position as you breathe out.

Repeat for the recommended amount of repetitions.