Weighted Tricep Dips

Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.

Slide your butt off the front of the bench with your legs extended in front of you.

Keep your back close to the bench and your elbows slightly bent.

Lower your body by bending your elbows until your upper arms are parallel to the floor.

Push yourself back up to the starting position by straightening your arms.

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Weighted Tricep Dips loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.