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Position yourself on a secure bench, with your hands tucked behind your buttocks, in a close grip, fingers facing forward.
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Extend your feet out to your front, the further your feet are away from the bench, the harder the exercise, however always aim to keep a slight bend in the leg to reduce the stress on the knee joint.
Focus throughout the movement to extend your elbows back behind you, lower your buttocks downwards by bending the arms, rather than taking your buttocks towards your feet.
You will probably find that your range of movement will be less than that of a normal tricep dip, however focus on taking your elbows back behind you, rather than allowing them to extend out to your sides.
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