Bench Dip

Target Muscles
Triceps (Especially the outer and medial heads).


Starting Position
Position two benches about the length of your legs apart.
Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
Place your heels on the other bench so that your legs form a straight bridge between the two benches.
The Movement
Bend your elbows and lower your body until your elbows make an angle of 90°.
Hold for a count of two; then straighten your arms to bring you back to the starting position.
Tips
Keep your back close to the bench.
Do not lock or snap out your elbows at the top of the movement.
Keep your elbows directed backwards during both the lowering and raising phases.
Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.
Variations
Easier
Place your feet flat on the floor instead of ana bench.

Advanced
Place a weight disc across your lap to increase, the resistance.

Other exercises for your arm Workouts.
Barbell Curl.

Preacher Curl.

Dumbbell Curl.

Incline Dumbbell Curl.

Concentration Curl.

Triceps Push-down.

Lying Triceps Extention.

Triceps Kickback.