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Bench Dip – Brief Description:

Setup:

Sit on the edge of a bench and place your hands next to your hips, fingers pointing forward.

Slide your hips off the bench and extend your legs straight (harder) or bent (easier).

Keep your chest lifted and shoulders down and back (do not shrug).

Movement:

Inhale and bend your elbows, lowering your body straight down.

Keep your elbows pointing back, not flaring out.

Lower until your upper arms are about parallel to the floor (or comfortable depth).

Return:

Exhale and press through your palms, straightening your arms to lift yourself back up.

Do not lock out hard — stop just before full lockout to keep tension in the triceps.

Tips:

Think: “Elbows back, chest up, shoulder blades tight.”

Avoid letting your shoulders roll forward — this stresses the joint.

To make it harder:
✅ Put feet farther away
✅ Elevate feet on another bench
✅ Add weight on lap

Works:

Triceps (primary)

Lower chest (assist)

Front delts (minor assist)