Bench Dip

How to start

• Place two benches about the length of your legs apart.
• Place your hands shoulder-width apart on one of the bench.
• Place your feet on the other bench and keep your legs straight.

Movement of the exercise

• Bend your elbows until they make an angle of 90 with your arms.
• Hold for 2 secs ,then slowly return back back to the starting position.

Tips on Bench Dip

• Keep your back as straight as possible.
• Keep the movement slow.
• Do not lock  your elbows at the top position of the movement

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Triceps Push-down

How to start

• Place your hands on the bar on the triceps pull down machine.
• Hold the bar with firm grip ,palms facing forward.

Movement of the exercise

• Keeping your upper arms close to your body, press the bar down, moving only your forearms, until your arms are fully straight.
• Hold for 2 secs; then slowly return to the starting position.

Tips on Triceps Push-down

• Do not bent to much forwards.
• Keep your wrists locked and your palms facing you.
• Keep your elbows fixed  throughout the movement

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