Tricep dips are an awesome exercise that targets the upper back part of your arm, the tricep.

To start, sit on the chair and place your hands on either side with your fingers pointing out. This way, you protect your shoulder joint when you perform the movement. Straighten your torso by squeezing your shoulder blades back behind you. Begin by coming off the chair, with your knees bent, and your back grazing the chair. Then bend your arms at the elbow joint, lowering your hips to the floor. As you lower your hips to the floor, keep your elbows pressing towards one another so they do not flare out to the sides and keep your back as close to the chair as you can. Stop once your elbows reach 90 degree angles. Then slowly lift your hips back up by extending your arms straight to the starting position.

To progress this exercise, reduce the bend in your knees. You will notice that the straighter your legs become, the more challenging the exercise will be.