Dip: 2 x 10

Sit on the edge of a chair or a step with hands gripping the edge on either side of your hips. Extend your legs out in front, with knees bent feet flat on the floor. Extend your arms straight and move your buttocks up and off the chair or step. Bend your elbows directly behind you (not out to the sides), lowering hips toward the floor, stopping before you feel any pressure in your shoulders. Keep buttocks close to the chair or step. Keep shoulders low and back. Push up until elbows are almost straight. Be sure to keep your abdominal muscles pulled in tight and sit up tall.

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