Bench dips are a bodyweight triceps exercise you can do anywhere with a stable edge.
1Starting positionStart2End positionFinish
Setup
Sit on the edge of a bench, hands beside your hips, fingers pointing forward. Slide your hips off the bench and hold yourself up on your arms. Knees bent, feet on the floor; straight legs or feet on a second bench make it harder.
Execution
Set your hands on the edge of a bench behind you, shoulder-width apart, legs stretched out in front — starting position.
Inhale and bend your elbows to lower yourself just past a right angle, keeping your elbows close to your body.
Exhale and press yourself back up with your triceps.
Common mistakes
Going too deep — your shoulder gets pulled forward; stop when your upper arm is about parallel to the floor.
Hips drifting away from the bench — keep your back close to the edge.
Pushing with your legs — your arms do the work, your legs just balance.
Elbows flaring out — point them back.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
