Bench Dip

The bench dip is a bodyweight triceps exercise performed with the hands on a bench behind you and the feet out in front. You lower the body by bending the elbows until the upper arms are roughly parallel to the floor, then press back up through the palms. Bending the knees keeps the load manageable; extending the legs further away makes it harder without adding weight. The one thing to watch is depth: going lower than parallel drags the shoulders into internal rotation under load, which is where most people meet trouble. Keep the chest up and the elbows tracking straight back rather than flaring. It needs nothing but a bench or a chair, which is why it survives in home training long after the rest of the equipment is gone. If the shoulders complain before the triceps do, raise the hands onto a higher surface and cut the range until the position feels clean.