Bench Dips
Bench dips are a bodyweight exercise targeting the triceps by lowering and raising the body using a bench for support.
Secondary muscles
How to do it
- Sit on a bench and place your hands beside your hips, gripping the edge.
- Extend your legs out in front with heels on the floor.
- Slide your hips off the bench, supporting your weight with your arms.
- Lower your body by bending your elbows to about 90 degrees.
- Push through your palms to extend your elbows and return to the start.
Form cues
- Keep elbows close to body
- Lower slowly and with control
- Keep chest tall
- Avoid shrugging shoulders
Common mistakes
- Allowing elbows to flare out
- Shrugging shoulders upward
- Dropping hips too low
Breathing
Inhale as you lower down, exhale as you press upward.
