If you want to increase the size of your triceps or simply firm up the back of your arms, bench dips are one of the best choices. Bench dips are a body-weight exercise that primarily works the triceps muscle group and also targets your pectoralis major (chest) and anterior deltoids (front of your shoulders). In fact, bench dips are such a good exercise, they made the American Council of Exercise's list of "Top Ten Exercises You Can't Live Without."
Equipment and Cautions
The beauty of bench dips is that they are easy to perform and the only equipment they require is a bench--not necessarily a weight bench, just any sturdy bench that is the right height. Even the edge of a chair can work in a pinch. If you have bad wrists or shoulders, dips may not be the best choice for you. Start with three sets of 10, then advance to the next level.
Bent-Knee Bench Dips
The easiest version begins with you sitting on the bench and placing your hands on the edge, as close to your hips as possible. Take a half step forward so that your body comes off the bench and is supported by your hands and feet, knees bent. Lower your body to the floor by bending your elbows, until your upper arms and forearms create a right angle. Don't let your elbows flare out to the sides; instead keep them close to your body, bending them straight behind you. Going deeper than a right angle can injure your shoulders. Also make sure your body drops straight to the floor and not forward away from the bench as this can also hurt your shoulders.
Straight-Leg Bench Dips
Assume the same starting position, but now step forward a little further, so that your legs are fully straightened, with all your weight on your hands and your heels. This position shifts more weight to the triceps, making the exercise much harder. Once again, don't go lower than a right angle, and be careful not to drift forward.
Bench-to-Bench Dip
Once you master the straight-leg dip, place a second bench parallel in front of you, assume the starting position, straighten your legs and place your heels on the second bench. Now even more weight is shifted to the triceps, so concentrate, don't go too low and don't drift forward.
Advanced: Bench-to-Ball Dip
The advanced bench dip has you putting your feet on an exercise ball in front of you. From the same starting position, place your heels on the ball and roll out away from the bench. Now lower your body to the floor, controlling the ball, keeping it from rolling side to side by engaging your abs and core muscles. If you can't do it at first, keep trying!
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