There are three muscles that make up the triceps. They are the long head, medial head, and lateral head. The function of the triceps is to extend the elbow. So any time you push a door closed, throw a ball, or put something away in a cabinet, your triceps are involved. The weighted bench dip is an advanced triceps exercise.

Begin by sitting on a bench with your hands by your sides. Bring your hips/butt forward off the bench. Use a supportive device (e.g. aerobic step) to prop your feet upon. Your arms should support your bodyweight. Next, have a partner rest a weight on the upper half of your legs. Lower your body by bending your elbows approximately 90 degrees. Ideally, you should aim to keep the elbows back and in close to the body. Push your bodyweight back up just short of locking your elbows. Be sure to exhale as you push up.