The bench dip exercise is one of the most basic and best workouts for building the triceps and bigger arms.

Steps :

1.) Start off by placing two benches parallel to each other 3-4 feet apart.

2.) Sit on one bench and place your feet on the edge of the other bench so that your legs are suspended between the two.

3.) Cross your feet for support, holding onto the bench with your hands for support and slowly lower body towards the floor by bending your elbows.

4.) Pause, hold for a count and then return to starting position.

5.) Repeat for as many reps and sets as desired.