Hands behind you on a bench, fingers pointing toward your hips, legs extended out in front with heels on the floor. Rest a dumbbell across your lap or held between your thighs for the added load. Bend your elbows straight back, not out to the sides, and lower until your upper arms are roughly parallel to the floor. Keep your hips close to the bench as you dip, sliding them forward stacks more weight through your shoulders instead of your triceps. Press back up through your palms, elbows finishing just short of locked. Adding weight here means less room for sloppy depth, so keep the range one you can control both down and up.