Why it's on the list: Another dip? Yep. EMG evidence suggests that there's substantial triceps activation during a bench dip. How can you make this classic calisthenics move even better? By bumping up the load with added weight!
The best and safest way to load up is to have a partner place weights across your lap. Intensity boosters like dropsets are easy to do: just remove a plate to extend your set.
Bench Dip Variations for Triceps Growth:
In your workout: Put this in the middle or at the end of your workout, shooting for 3 sets of 8-12 reps. If you are feeling super fatigued, this may not be the best exercise, since your shoulders could end up in a compromised position by rounding forward.