Seated dips are one of those exercises that looks easy but is a real pain to actually do. While you can do seated dips on the floor, doing them on a bench with your feet flexed adds an extra dimension of height that will increase muscle intensity and heart rate.
To try out these seated dips, which tone your triceps into beautiful, buff guns, check out this fitness tutorial. Make sure you keep your stomach and hips pulled up and don't let them drop down.
The seated dip is a great triceps exercise. Work very hard on linking up your "mind muscle" connection.
Make sure to look up at the top of the movement (while squeezing the tri's) and pause for a 2 count.