A bench and your bodyweight, triceps handled.
Keep your elbows tracking straight back, not flaring out. Lower until your arms hit about 90 degrees.
Dropping your hips off a bench and pressing back up makes the triceps lift most of your bodyweight through a simple, repeatable range. The chest assists at the bottom of each rep where the arms open up. It earns its place because it needs nothing but a bench, scales from beginner to brutal by moving your feet, and hammers the arms when no equipment is around.
Usually from sinking too deep or letting the elbows flare wide, both of which crank the front of the shoulder. Stop at about 90 degrees of elbow bend, keep the elbows pointing straight back, and keep your hips close to the bench.
Walk your feet further out, then elevate them on a second bench so more of your bodyweight lands on your arms. Slowing the lowering phase down adds difficulty without changing the setup at all.
Bar dips load your full bodyweight through a deeper, harder range and lean more on the chest. Bench dips are the accessible version, feet supported, easier to scale, and more triceps-focused because your torso stays upright.
