Triceps Dips (Training with Your Own Body Weight)

As the name suggests, the Triceps Dips target the triceps brachii muscles, commonly known as the triceps. These are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

To prepare your muscles and reduce the risk of injury, make sure to do some warm-up exercises before doing Triceps Dips, or any type of exercise for that matter. Learn how to do the basic Triceps Dips in this section:

	STEP 1: Place your feet hip-width apart. Keep your back close to the bench.
	STEP 2: Lower yourself until your arms are bent at 90°, then push back up until your arms are straight, but not locked.

Whether you prefer working with Free Weights, Weights on Gym Machines or just with your own body weight, the important thing to do is to start realistically and keep at it - at all costs.

Chest Stretch (Chest and Arm Stretches)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The chest is made up of pectoral muscles - major and minor. The pectoralis major covers the front of the upper chest and is attached to the upper arm. This muscle is responsible for major arm movements such as flexion, rotation, and adduction towards the body. Strengthen your pectoral muscles by doing exercises that target those muscles. The Chest Stretch is one of those exercises.

	STEP 1: Stand (with legs slightly bent and feet hip-width apart). Hold your abdominals tight. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back.
	STEP 2: Lift your arms behind you until you feel the stretch across your chest. Hold for about 10 seconds.