The move: Triceps push-up (bench dip) off chair with added weight

Works: triceps, chest and upper back

Los Angeles Daily News (ENLARGE)
Los Angeles Daily News (ENLARGE)
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Set up: Sit on the edge of a sturdy chair with your hands under your body, parallel with your legs, fingers curling over the edge of the chair. Feet should be out in front of you, and a barbell or weight plate balanced between your thighs.

Step 1. Slide your bottom off the chair and support your weight with the palms of your hands. Keep your back straight and look straight ahead.

Step 2. Slowly lower your body until your elbows bend at right angles. Be sure to keep your bottom close to the edge of the chair. Elbows should bend toward the back of the chair as you descend.

Step 3. Slowly raise your body back up to starting position with arms returning to straight, but not locked, position.

Repetitions: Work up to two sets of 15 to 20 repetitions.

Amy Hendel is certified in nutrition and exercise physiology and a registered Physician Assistant. She maintains a private family lifestyle therapy practice where she trains and councils patients on nutrition, personal fitness, and psychology for the whole family.

Los Angeles Daily News