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man using weight bench man using weight bench

Bench Dips

Body Part: Triceps, Shoulders, Anterior Deltoids

Equipment: Bench

Difficulty: Intermediate


Step 1: Position yourself just off the edge of the bench with hands shoulder width apart on the edge in good posture. Knees at 90˚. Draw in and brace the abs. Lock the shoulder blades back and down.

Step 2: Slowly lower your body by bending at the elbows and shoulders until your arm at the forearms creates a 90-degree angle. Maintain posture throughout.

Step 3: Repeat. Avoid jutting the chin forward, letting the shoulders round forward or shrug, or letting the back round.