Tricep Dips with Leg Extension
*Check with Your Physician Before Beginning Any Exercise Program!
How to Do It
Dips: Sitting on a step, bench, or floor, place hands next to your hips. Lift hips off the step and forward until lower back is touching the step, knees bent (easier) or straight (advanced). Staying close to step, slowly lower body until elbows are at a 90 degree angles. At the same time, slowly flex one knee until leg is straight. Push up using your triceps, lower the leg and repeat, alternating legs for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.
This exercise works the triceps and shoulders as well as the quads.
Tips
*During the dips, elbows should face the back of the room and remain
parallel. Don't let them flare out to the sides.
*Do not go down too low, as this could cause pain in the shoulders. Only
lower your body until your elbows are at 90 degrees.
*Keeping your feet closer to the step makes the movement easier.
*To make the exercise more difficult, take feet further out and add ankle
weights for the leg extensions.
