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Bench dip
Hands on the edge of a bench behind you, heels on the floor: lower the hips by bending the elbows and press back up. A gentle introduction to dips.
- Level
- Basic
- Equipment
- Box or bench
- Measure
- reps
- Tempo
- 2-1-1-0 (down, pause, up, pause)
tricepschestshoulders
Technique
- Hands on the edge at shoulder width, fingers forward, hips just in front of the bench.
- Lower until the elbows bend to a right angle, elbows travel back, not out.
- Press to full lockout, shoulders down, no shrugging.
Common mistakes
- Going too deep with the shoulders thrown forward.
- Using the legs: the heels only support, they do not push.
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