Bench Dips vs Push-Ups - Close Triceps Position

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 the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms' length.

Lower yourself until your chest almost touches the floor as you inhale.

Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.

After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.