1 Leg Raised Dip

This is a good exercise for both the tricep muscle, and those of the quadriceps of the raised leg.

START

MIDDLE

FINISH

Place both hands firmly on the edge of the bench, with your fingers facing forward, having one leg bent at 90 degrees, whilst your other foot is extended straight throughout the movement.

Aiming to keep your buttocks close to the bench, lower yourself down towards the floor, taking your elbows behind you in a smooth controlled motion, maintaining a straight leg position.

Return back up to the starting phase by smoothly lifting yourself back up, focusing on keeping your elbows pointing backwards, with your head up.

Often when performing this exercise in a gym environment, the bench is side on to a mirror, and as such people will have a tendency to look across their shoulder, this should be avoided as it places excessive strain on your neck, especially in the lower phase.