Straight Bar Dips (Smith Machine)

Using a smith machine, a pullup bar, one parallel bar, or even a loaded barbell on J hooks in a power rack, perform dips with your hands pronated (palms facing you), by lowering yourself until your abdominals touch the bar. Push yourself away from the bar and lock out the elbows by squeezing the triceps, chest, and shoulders. Keep your elbows back and not flared out to protect the shoulders as well.