Target: triceps, core, chest

Why it works: Lifting your own bodyweight with your triceps trains them to be proportionally strong. This big, compound exercise releases growth hormones and fires up your metabolism for great results. Keeping your torso upright places the load on the triceps rather than the chest.

• Suspend yourself from two dips bars, with your feet off the floor and arms straight.
• Lower yourself keeping your elbows pointing back, not out to the sides.
• When your upper arms are level with the floor, stop and drive back up again.