Triceps Dips on a Bench target the triceps using bodyweight resistance. Sit on the edge of a bench with hands gripping the edge beside your hips. Slide forward, supporting your weight with your hands, and bend your elbows to lower your body until your upper arms are parallel to the floor. Press back up to the starting position with control. This exercise improves tricep strength, definition, and endurance, making it ideal for home or gym workouts.