The triceps dip is an excellent exercise for toning your arms. It can be performed almost anywhere.
Put your hands shoulder-width apart on a secured bench or stable chair, fingers facing forward and elbows pointing backward with a slight bend in the elbows.With your legs extended out in front of you, slide your butt off the front of the bench.
Inhale and slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.
Once you reach the bottom of the movement, exhale and press down into the bench to straighten your elbows, returning to the starting position.