Ass-kicking tricep dips

Holy crap, these are hard -- at least they are for me. But they're a great way to do something quick and you can pull them off anywhere you have access to a bench, ledge or chair.

Here's what to do:

• Put yourself in a seated position on the edge of your bench, ledge or chair.

• Adjust your feet so your legs are positioned in a 90º angle. If you want to be a badass, move your feet farther away from you. If you're not feeling terribly macho, move them closer in.

• Support yourself on the heels of your hands with your fingers pointing out.

• Raise your butt off the bench/chair/ledge, then use your arm strength (not your legs!) to lower yourself down. Don't go down so far that you can't get back up, but do go down far enough so that you feel your triceps working.

• Do 2 sets of 15 or 20.

You can also mix things up by lowering yourself down to a count of 3, then coming back up on a count of 1. Or vice versa: lower down to a count of 1, back up to a count of 3.

I must say that I find defined triceps to be super sexy on both men and women -- and this exercise is a great way to get them. Have fun!