Bench dips
Also called Tricep dips, Triceps dips, Chair dips
Bench dips are the easiest way to learn the dip movement. Your hands rest on a bench behind you and your feet stay on the floor, so your legs carry part of your weight. Your triceps and shoulders work hardest, while your chest and forearms assist. Keep your hips close to the bench and your shoulders down. Go only as deep as feels comfortable, since this position can strain the front of your shoulders. Bend your knees to make it easier. When you can do clean sets of twelve, move on to Dips.
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How to do it
- Sit on the edge of a bench, hands beside your hips and fingers pointing forward.
- Slide your hips off the bench and keep your heels on the floor.
- Bend your elbows back and lower your hips close to the bench.
- Press up until your arms are straight, keeping your shoulders down.
Form tips
- Hands behind you on the bench, heels on the floor.
- Lower your hips close to the bench, elbows back.
- Keep your shoulders down, press up to straight arms.
Common mistake
- Sinking into your shoulders so they roll forward.