VARIATIONS

Bench Dips

Hands grip front edge of bench with heels on floor.

This bodyweight movement isolates the triceps to build pressing strength and lockout power. It requires minimal equipment while effectively loading the posterior arm muscles.

HOW TO DO IT

Sit on the edge of a sturdy bench with hands gripping the front edge.
Slide your hips off the bench and support your weight with your arms.
Extend your legs forward with heels digging into the floor.
Lower your body by bending your elbows until upper arms are parallel to the floor.
Push through your palms to straighten your arms and return to the start.

COMMON MISTAKES

Dipping too low and straining the front of the shoulder joint.
Flaring elbows out wide instead of keeping them tucked back.
Rounding the upper back and shrugging shoulders toward the ears.
Bouncing at the bottom instead of controlling the descent.

TIPS

Keep your shoulders down and away from your ears throughout the movement.
Drive through your heels to stabilize your lower body.
Maintain a slight bend in your elbows at the top to keep tension on the triceps.