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How to Do Tricep Dips - part of the women's fitness video series by GeoBeats. Hi, my name is Michelle and I'm here at Apex Wellness, and I'm going to demo for you Tricep Dips on a bench. So for this exercise you will need a bench or a chair. Go ahead and sit down. plant your feet on the ground, hip width apart. Put your hands down on the bench and shift your weight off the bench. Sitting with a straight spine as though you're sitting in a straight back chair. Bend down, and then use your tricep muscles to push you back up. Down and up. Do this 10 times for 3 sets to tone up the backs of your arms