Bench dips are a basic bodyweight exercise that strengthen the triceps and shoulders.
Set two benches beside each other and about three feet apart. Sit on the edge of one bench, positioning the hands beside the hips while placing your feet on the opposite bench. Grip the bench and press through your palms, driving your hips upward to starting position. Be sure your arms are fully extended and the elbows are locked out.
Slowly lower your hips by bending the arms at the elbow until they form a 90-degree angle. Pause for one second, flex the triceps to return to the starting position.
To protect your shoulders make sure you position your hands in a comfortable position about shoulder-width apart.
Don't lower your body too far down. Stop when your upper arms form a 90-degree angle.
Make sure you pause at the top of each rep so that you really contract your triceps.