Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Bench Dips
2 sets 路 8 reps 路 30s rest
Hands on a chair behind you, feet on the floor. Bend the knees more to make it easier.
Steps
Sit on the edge of a sturdy bench or chair and grip the edge with hands just outside your hips.
Slide your hips off the bench and walk your feet out so your weight is supported by your arms.
Lower your body slowly by bending your elbows straight back until your upper arms are roughly parallel to the floor.
Keep your back close to the bench and your shoulders pulled down away from your ears the whole way.
Pause briefly at the bottom with the triceps loaded, then press through your palms back up to the start.
Lock out the arms at the top without shrugging the shoulders, then repeat for the prescribed reps.
Cues
Chest stays tall.
Elbows track back.
Small range first.
Common mistakes
Letting the elbows flare out to the sides, which loads the front shoulders instead of the triceps.
Letting the shoulders shrug up toward the ears, which strains the front shoulders under the dip.
Cutting the depth short to make the reps easier, which removes most of the triceps work.
Using only the legs to push off the floor, which turns the dip into an assisted leg-press motion.
2. Diamond Push Ups
2 sets 路 6 reps 路 30s rest
Narrow hands shift the work onto the triceps. Dropping to the knees keeps the position honest.
Steps
Get into a high plank with your hands directly under your chest, thumbs and index fingers touching.
Set your feet about hip-width apart and lock your body into a long line from head to heels.
Brace your core and squeeze the glutes so the hips stay in line throughout the rep.
Lower your chest toward your hands while keeping the elbows tucked close to your ribs.
Pause briefly when the chest is just above your hands, feeling the triceps fully loaded.
Press back up to full arm extension by driving through the triceps, then repeat for reps.
Cues
Hands form a diamond.
Elbows brush the ribs.
Knees down if needed.
Common mistakes
Flaring the elbows out wide, which turns the lift back into a chest push up and removes the triceps focus.
Letting the hips sag or pike, which breaks the plank line and shifts strain into the lower back.
Not bringing the hands close enough so the diamond shape disappears and the lift loses its triceps bias.
Cutting the range short by stopping high above the hands instead of touching down for full triceps stretch.
3. Decline Push Up
2 sets 路 6 reps 路 35s rest
Feet on the chair loads the upper chest and shoulders. Stop the set when the hips sag.
Steps
Place your feet on a sturdy bench, step, or low platform and lower your hands to the floor.
Set your hands slightly wider than shoulder width with arms straight and your body in a long line.
Brace your core and squeeze your glutes so your hips don't sag or pike during the rep.
Lower your chest toward the floor under control, keeping the elbows tracked at about 45 degrees.
Pause briefly when your chest is just above the floor, holding tension through the upper body.
Press back up to full arm extension by driving through the chest and triceps, then repeat.
Cues
Feet elevated.
One long line.
Chest leads down.
Common mistakes
Letting the hips sag toward the floor, which kills the line and shifts strain into the lower back.
Flaring the elbows out to 90 degrees, which strains the front shoulders and reduces chest work.
Bouncing at the bottom instead of pausing briefly to control the lift through the full range.
Cutting the range short by stopping a long way above the floor and skipping the deep stretch.