Sorry about the delay getting these videos up friends, it's a lot more work than you might think ;-)
Anyway, as this exercise is the one I received the most questions about, here is a demonstration video to show you exactly how it's done.
Performed correctly, the Bench Dip is one of the best arm sculpting exercises imaginable, and you should always strive to perform the 'advanced' version demonstrated in this short clip. Of course, you don't need to start with that, but I want you to push yourself so you can do the straight leg version as it will have a much great impact on toning your arms.
Check the video out below, or see it on youtube by clicking here for bench dips for sculpted arms.