Plyometric Tricep Dips

Always make sure that the bench or step box is secure and you know exactly where it is with regards to your hand placement on the returning phase of the movement - don't miss the bench or you will hurt your wrists.

Begin the movement in a normal tricep dip position in the lower phase, explosively power yourself upwards to a straight arm position, however aim to raise your hands 4 - 6 inches off the bench, making sure your hands land back down on the bench as you lower.

You may wish to commence this exercise using just one hand at a time in order to get your body use to the landing movement and positioning.

Advanced athletes may wish to make the exercise harder by exploding both higher up, or also taking their feet off the ground, however this should only be performed once the normal technique has been mastered.