Exercise

Bench Dip

All you need is a sturdy chair, bench, or the edge of the couch. Bench dips load the triceps hard with just bodyweight, making them a perfect living-room finisher after the kids are down.

BeginnerNo equipment~3 min

Demonstration

Sets

3

Reps

10-15

Rest

60s

How to do it

  1. 1

    Sit on the edge of a sturdy bench or chair and grip the edge beside your hips, fingers forward.

  2. 2

    Walk your feet out and slide your hips just off the edge, legs bent (easier) or straight (harder).

  3. 3

    Keep your back close to the bench and shoulders down away from your ears.

  4. 4

    Bend your elbows straight back to lower your hips toward the floor, stopping around 90 degrees.

  5. 5

    Press through your palms back to straight arms without shrugging.

Common mistakes

  • Drifting the hips far away from the bench, which strains the shoulders
  • Dropping too deep - past 90 degrees is risky for most shoulders
  • Shrugging the shoulders toward the ears at the top

Dad tips

  • Straighten your legs or elevate your feet on a second chair to progress.

Same muscles, new angle

Diamond Push-Up

Bring your hands together and the humble push-up becomes a triceps crusher. It builds the lockout strength behind every push, press, and get-up-off-the-floor-with-a-toddler moment - no equipment needed.

IntermediateNo equipment~4 min

Overhead Dumbbell Triceps Extension

Working the triceps with your arms overhead stretches the long head of the muscle - the biggest chunk of your arm. One dumbbell, both hands, three quick sets, and your arms have been paid.

BeginnerDumbbells~3 min