Triceps Dip

Find a nearby bench, and sit with your buttocks close to the edge. Place your feet flat on the ground in front of your body so your knees are bent 90 degrees. Put each hand by your side on the bench, with the heel of your hand cupping it, fingers pointing down. Lift your hips, and bring your torso forward so your body is in front of the bench. Bend your elbows about 45 degrees to lower your hips toward the ground. Contract the triceps to straighten your elbows as you slowly push up. Point the elbows back, not to the sides, throughout the move. Do eight to 10 repetitions. Make it harder: Bring your feet farther from your body, so there's less of a bend in your knees.