Another challenging exercise to add to your routine is referred to as the dip. It is an exercise that primarily focuses on using your triceps, or triceps brachii, the anterior deltoids and your chest in order to perform it. You can either perform this on a machine called a dip assist, or do it without an assist which makes it harder. I would prefer for people to start off using the assist in order to get the correct form down first and then eventually move up without using the machine. Having strong triceps has become a new focus to me as the triceps makes up a large amount of your arm. Furthermore, the triceps help support muscles and tendons in your elbow and from time to time I suffer from elbow tendonitis so strengthening the triceps helps limit that.