Bench dips

3 × 10-15  ·  Equipment: No equipment, Bench

Muscle groups: Arms

How to do bench dips

1. Sit on the edge of a bench with your hands resting beside your glutes.
2. Slide your feet forward and move your hips in front of the bench.
3. Bend your elbows backward lowering your body until your arms reach 90 degrees.
4. Keep your back close to the bench and your shoulders away from your ears.
5. Press with your triceps to lift until your elbows are almost straight.
6. Repeat under control without letting your hips drop.

Mistakes to avoid

• Don't let your glutes drop to the floor or bend past 90 degrees at the elbows.
• Keep your shoulders away from your ears and your back close to the bench to protect your shoulder joints.
• If your shoulders bother you, shorten the lowering range.
• Don't lock your elbows hard at the top; stop before hyperextending.

Progression

• Start with 10-15 reps and control the lowering over 3 seconds.
• When you complete the 3 sets, place your feet farther from the bench to make it harder.
• Add a plate on your lap or pause 2 seconds at the bottom.
• Progress to parallel bar dips once you master the full range pain-free.