Bench dips
- Intermediate
- Bodyweight
Elbows back, no deeper than 90°
Muscles worked
- Primary:
- Triceps
- Secondary:
- Chest, Shoulders
How to do it
- Hands on the edge of the bench at hip width, feet forward.
- Lower by bending your elbows back to about 90°.
- Push through the triceps to come back up.
Common mistakes
- Going too low (shoulder stress).
- Flaring elbows to the sides.
- Shrugging your shoulders.
Tips
- No parallel bars at your gym: this is the substitute.
- For more load, place a plate on your lap.
- Feet on the floor: the most accessible dip. If your shoulder complains, switch to triceps extensions.