This is a great, easy exercise that works the triceps, deltoids and pectorals. The traditional dip would be done on a bar, but when you are not in the gym setting, doing your dips on a bench is just as effective.

Step one: Start with your arms straight shoulder with apart. Your legs should be straight, and directly out in front of you. Make sure your arms are grabbing the bench behind your back.

Step two: Slowly lower your body until your arms are bent at a 90 degree angle. Keep your legs straight during this whole process. Once your arms reach the 90 degree angle, push your body back up and repeat ten times.