A great bodyweight exercise that will tone your triceps, shoulders and forearms. All you need is a chair or a bench. 
Take your hands behind your bum and extend, lift your body up and place your hands on the edge of the bench.
Your knees should be bent at a 90 degree angle, your arms should be straight and extended and your feet placed together. Lower yourself towards the ground slowly and in a controlled motion, bending 90 degrees at the elbow, then return your arms to the extended position. Ensure that your core remains tight and your arms lock when you extend them back up. Repeat this ‘dipping’ motion for 15-20 repetitions, which will form 1 set.
Do 2-3 sets and don’t be afraid to adapt the number of reps to match your ability. These dips are a great way to build strength and definition without bulking up, and work wonders to banish those bingo’s.
The Healthy Life 