To target your triceps, try doing bench dips. Using proper form and your body's weight as resistance, you'll firm up and develop more strength in your upper body.
1 Sit on the edge of a sturdy bench and place your hands on either side of your hips; your fingers should point toward your feet. Support your body weight on your hands as you lift your torso slightly and walk your feet forward until they are flat on the floor in front of your knees. As you inhale, bend your elbows to less than a 90-degree angle. Keep your torso erect and your hips close to the bench.
2 As you exhale, squeeze the muscles in your upper arms to straighten your elbows and raise your body. Keep your shoulders pressed down, away from your ears, and do not lock your elbow joints. It is best to keep a little "give" to your elbows as you straighten your arms. Do this exercise eight to 12 times, rest for 30 seconds, and repeat the set.
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