The Bench Dips is classic upper body calisthenic that isolates the triceps and also incorporates the chest muscles.
Start sitting on the bench with your hands just outside your hips and your feet flat on the floor. Lift off the bench and lower your body down until your arms get to a 90 degree angle. Breathe out and push your body back up. Make sure you keep your elbows and your back and hips as close to edge of the bench as possible throughout the exercise.
To increase the intensity, extent your feet straight out so that your heels are on the ground.
Upper Body | Intermediate | Triceps, Chest (Pectorals, Pecs) | Bench