How to do a bench dip

Setup:

1. Bench position: Position yourself between two parallel benches, placing your hands shoulder-width apart on one bench behind you.
2. Foot placement: Extend your legs in front of your body; options include:
   • Beginner: Rest your heels on the floor.
   • Intermediate: Place your feet on the opposing bench.
   • Advanced: Hold a weight plate or dumbbell on your lap for added resistance.
3. Straight arms: Engage your chest and shoulders, keeping your arms straight and body upright.

The Lift

1. Initiate the dip: Slowly bend your elbows, lowering your body down until your upper arms are roughly parallel to the floor.
2. Focus on triceps: Concentrate on using your triceps to power the movement.
3. Powerfully extend: Push yourself back to the starting position, extending your elbows fully.
4. Reset: Breathe and prepare for the next repetition.

Tips:

• Body position: Keep your torso upright with a slight forward lean; avoid rounding your back.
• Elbow position: Keep your elbows relatively close to your body, avoid letting them flare out excessively.
• Tempo: Adjust the speed. Slow, controlled dips increase muscle tension.