Tabata 2, Exercise 3: Triceps Dip Place your hands firmly on the locked wheels of your chair. Lift your bottom up off the chair, and straighten your arms as much as possible. Keeping your core tight, lower yourself down toward the chair without your bottom touching the seat, bending at your elbows. Straighten your arms to lift back up. This counts as one rep. Repeat for 20 seconds, then take a 10-second rest. Image Source: Courtesy of Matthew Henton