Intro: Bench dips are a decent exercise for adding strength and mass to your triceps. You will need two benches placed next to each other to perform this exercise. If you wish to increase the resistance, you can place a weight on your lap. If you choose to add weight, be very careful as it makes the exercise a little awkward and harder to do with correct form.

How it is performed: Make sure the benches are placed far enough apart so you can fit comfortably between them. Place your hands on the edge of one bench and put your feet on the bench across from you. Dip down using your elbows until you feel a stretch in your triceps. Do not go down too far in the beginning stages as your flexibility may be lacking.