Get toned arms with bench tricep dip Women come to Jackie Warner all the time and ask, "How do I get toned arms?" Warner, the author of the book "10 Pounds in 10 Days" and a fitness expert, has an answer: the bench tricep dip. What it does The exercise focuses on the triceps muscles at the back of the upper arm. How to do it All you need is a park or backyard bench. Facing away from the bench, place your arms behind you, hands on the bench, fingers facing forward. Place your feet close together and slightly in front of your knees. Bend your arms, elbows facing back, to lower your body so that your buttocks almost touch the ground. You can make this move harder by placing your feet farther from the bench. How much Do three sets of 15 repetitions each.