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Advanced Modifications: Arms
The Triceps Dip is the queen of the triceps exercises. Nothing sculpts the upper arms like the Triceps Dip . . . at least, nothing we want to do.
Triceps Dip
Starting Position: Start by sitting on a chair positioned so it will not slide. Place your hands on the edge of the chair, just to the side of your hips. Slowly slide your hips forward until they are clear of the edge of the chair. Support your weight with your arms while sliding your hips clear of the chair. Keep your back and arms straight, but do not lock your elbows. Adjust your feet until your knees are bent at a 90-degree angle. Slowly flex your elbows as you “dip” your hips down past the edge of the chair. Do not flex your elbows more than 90-degrees. Slowly return to the starting position by pushing yourself up and straightening your arms. Repeat as many times as possible, up to 12.
  
Straight Leg Variation: Same as Triceps Dip, but with your legs extended instead of your knees bent at a 90-degree angle.
Triceps Kick Backs
Starting Position: With one foot on a bench or chair and the other on the ground, bend over and support your body on your knee with the same arm as bent knee. Hold the weight in your free hand. Keep your wrists fixed and rigid. Extend the arm with the weight straight back about 45-degrees. Do not lock your elbow, do not flex or twist your wrists. Keeping the extended upper arm in a fixed position, slowly flex your arm at the elbow, allowing the lower arm to swing down and forward. Stop before your elbow is fully flexed. Slowly, return your lower arm to starting position. Do this exercise one arm at a time. Work up to 15 repetitions with a 10 lb weight. This exercise requires that you maintain proper body alignment. Do not sacrifice your body alignment for added weight. If you do, your elbow will let you know about it.
 
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