Move of the week: Tricep dip

First step of the tricep dip. Lee Hoagland/The National

Corey Oliver of the UAE's Original Fitness Company demonstrates the fifth exercise in our eight-part weekly series. Do this tricep dip alone, incorporate it into your own fitness routine or watch this space over the next three weeks to create a comprehensive total body strength-building regime. Go to thenational.ae/bodyandsoul, where we will collect the workouts and post video demonstrations.

1. Choose a bench or a sturdy chair such as a lounge chair. Facing forwards, sit on the chair and place your hands shoulder width apart on the edge of the chair. For beginners, place your feet out in front of you with a 90 degree angle at your knees, for intermediates, place your feet out in front of you with your legs straight.

2. Keeping your back close to the bench, lower your body until your upper arms are parallel to the floor.

3. Raise yourself back to the starting position with full extension at the elbows.

Tips to remember:
To do this effectively, your elbows should be as close to the side of the body as possible — make sure you don't let them flare out at the sides. Take care not to hunch your shoulders.

Benefits:
This exercise helps build the muscles in your upper arm region, particularly the triceps and biceps.

Reps / Sets:
15 reps of four sets with 30 to 45 seconds rest between each set.