Bench Dips
About This Exercise
Bench dips are a foundational bodyweight exercise that primarily strengthens the triceps. By using a bench for support, they provide an accessible way to build upper-body pushing strength and stability, making them an excellent starting point for more advanced dip variations.
1Setup
1. Sit on the edge of a sturdy bench, placing your hands shoulder-width apart, fingers gripping the edge. 2. Walk your feet forward, sliding your hips off the bench until your arms are fully extended, supporting your weight. 3. Position your legs extended in front of you, knees slightly bent, with your torso perpendicular to the floor. This is your starting position.
2Execution
1. Inhale and slowly lower your body by bending your elbows, keeping them pointed directly behind you and close to your sides. 2. Descend until your upper arms are roughly parallel to the floor (elbows at about a 90-degree angle). Avoid going deeper to protect your shoulders. 3. Exhale and press through your palms, using your triceps to powerfully extend your elbows and return to the starting position. Maintain a controlled tempo throughout.
Pro Tips
- Keep your elbows tucked close to your sides, don't let them flare out.
- Focus on moving straight up and down; avoid swinging your hips forward.
- Squeeze your triceps hard at the top of the movement for a full contraction.
- Keep your shoulders down and away from your ears throughout the set.
- For less intensity, bend your knees and place your feet closer to your body.