Position yourself on a secure bench, with your hands tucked behind your buttocks, fingers facing forward, ideally with your thumbs touching each other.

START	FINISH

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.

aim to keep your hands close together

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.

Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Circuit Exercises area for some great ways for you to design your own circuit routine at home.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.

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