Place your hands on the edge of a flat bench and rest your feet on another bench. The angle between your legs and torso should be 90 degrees. This exercise is often called bench, chair, and stair dips as you can perform it at home, while traveling, or at work.
1. Inhale and bend your arms, lowering your body until your upper arms (triceps and biceps) are horizontal or at a 90 degree angle to the floor.
2. Straighten your arms to return to the starting point. Exhaling while you complete the movement prior to the next repetition.
Notes: This exercise works the triceps, pectorals, and anterior deltoids. You can make the exercise more intense by having a partner place a weight plate on your thighs.