Weighted Bench Dip

Primary Muscle Group: Arms

Instructions

Start off by placing a box or bench in front of you, and a bench behind you.  Now place your hands on the edge of the bench behind you with your fingers reaching around the edge and your palms securely placed on the bench, grab the weight and place it on your upper legs.  Now raise your feet so they are resting on the bench/box.  Slowly lower your entire body until your elbows are at a 90 degree angle, or slightly below.  Make sure to keep your elbows close to the body throughout the exercise.  Now raise yourself to the starting position and feel your triceps contract.