Seated Dip (on dip bench)

If you are fortunate enough to have this piece of equipment at your gym, I would recommend doing your seated dips on it versus on the side of a bench. The advantage is similar to doing the motion between two stepper platforms in that you reduce rotation on the shoulder making it a much healthier motion on the joint. Variations included adding weights onto the users lap to increase resistance. Grip variations may allow you to also vary the priority on the triceps muscles. A neutral grip primarily targets the long head of the triceps (on the bottom of the arm) and a prone (palms facing away from body) grip targets the lateral head on the side of the arm.