Bench Dips vs One Arm Pronated Dumbbell Triceps Extension

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 flat on a bench while holding a dumbbell at arms length. Your arm should be perpendicular to your body. The palm of your hand should be facing towards your feet as a pronated grip is required to perform this exercise.

Place your non lifting hand on your bicep for support.

Slowly begin to lower the dumbbell down as you breathe in.

Then, begin lifting the dumbbell upward as you contract the triceps. Remember to breathe out during the concentric (lifting part of the exercise).

Repeat until you have performed your set repetitions.

Switch arms and repeat the movement.