The tabletop dip is a basic bodyweight exercise that strengthens the shoulders and triceps. The exercise also improves core stability and hip mobility.
Sit on the edge of a high box or bench with your hands below your shoulders and knees bent to 90 degrees. Palms should be placed firmly on the edge of the side of the bench or box. Be sure to grip tightly. Brace your core, squeeze the glutes, and step forward so your arms are fully extended and now support your body weight.
Bend your elbows, lowering your body in front of the bench or box until you reach the 90-degree point. Hold, keeping elbows tucked to your torso, then use the power of your triceps to return back to the starting position.
Avoid letting your hips sag excessively. Keep your body in a straight line throughout the exercise.
Keep your elbows tucked into your sides during the movement and avoid letting them flare out to the sides.