The triceps dip is widely acknowledged as the best “bang for your buck” exercise for the triceps. It also works the anterior deltoids and, depending on what angle the body is at, the chest too.
At the start position you can see the arms are fully extended, with the hands only just wider than shoulder width apart. The head and chest should point forwards and the core muscles should be engaged.
Bend the arms allowing the elbows to point backwards and slightly outwards, following the natural line. Do not let them flare outwards. The upper arm should reach horizontal at the bottom, ideally lower if you have the range to do so.
Then drive up using the triceps and keep the body as upright as possible until you reach the top position.
Click here to see a video of the exercise – here you can see Simon leaning forwards slightly but this is due to the fact that he has a 32kg kettlebell attached to a weight belt for added resistance.