1- Place the weight in your lap and put your hands on the edge of a bench with feet on another bench in front of it, elbows slightly bent and close to the body.
2- Inhale and start dipping down by bending your elbows until they form 90 degrees angle with shoulder level, legs kept straight.
3- Slowly return up to the starting position by forcing on triceps.
4- Exhale at the end of the movement, and repeat.
Tips and Advises:
1- keep your back straight during the exercise if you want to focus on tri.
2- Lean forward if you want in involve the chest.
3- Wider the elbows to work chest more, whereas keep the elbows close to your body to focus on tri.
4- Keep your legs fully extended while performing the dip movement.
1- Seated Dips
2- Weighted Seated Dips
3- Bench Dips