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Flat Bench Triceps Dips

This is a great exercise for targeting your triceps while also targeting the outer parts of your chest.

The Weight Training Exercise: Locate a flat weight training bench. Sit alongside one quarter of the bench, facing perpendicular and away from the side of the bench. Place your feet out forward, in front of you about three or four feet. Place your hands tightly against your hips, at your sides, on the bench. (Gripping the side of the bench, with your palms down and the front of your hands (your knuckles) facing forward. Slowly lower your upper body downward, bending from the elbows. Keep your knees slightly bent, and rest your weight on your heels. Lower your body almost until your butt hits the floor. Raise yourself by pushing from your hands on the bench.

Tip: Keep your knees slightly bent and try not to bend your knees any further while lowering your body.