When executed with strict form, the bench dip is a very effective exercise for developing all three heads of the triceps. As a body weight exercise, it doesn't require fancy, expensive equipment. It can be performed at home with two stable chairs if two gym benches are not available.

Directions

Credits

1. Face away from the dip bars and position yourself so that your body is suspended in the air with your arms straight and elbows soft.
2. Lower your body until your elbows are at 90 degrees of flexion while keeping your elbows in close to your body.
3. Press your body back up through your arms but keep your elbows soft at the top.