Bench dips are a great exercise because they also involve your shoulders and upper back.  Muscles Involved:  Triceps.

Body Alignment:
o  Sit between two benches.
o  Your palms are on the bench behind you.
o  Your legs are on top of the bench in front of you.
o  Position your feet in front of you so most of your body weight is resting on your arms.
o  You body is in an “L” shape.
o  Brace the transverse abdominals.

Movement:
o  Keep your elbows close to your sides.
o  Bend your arms and slowly lower your body with your triceps until your upper arms are parallel with the floor.
o  Your hips should drop down.
o  Use your triceps to push yourself back up to the starting position.
o  Repeat.

Training Tip:

Perform this exercise slowly and avoid using uncontrolled movement.