StrengthBeginnerTricepsChestShoulders
Movement atlas
Bench dips
Dips banc
Quick read
- Category
- Strength
- Difficulty
- Beginner
- Muscles
- Triceps, Chest
- Equipment
- Bodyweight, Bench
Description
Sit with your back to a bench, hands on edge and legs extended or bent, lower yourself by bending elbows then push back up.
From reference to session
Start a quick session with this exercise.
Open a prefilled session, keep the cues close, and track what you complete in Shapier.
Instructions
- 1Place the hands on the edge of a stable bench, keep the chest open, and plant the feet.
- 2Lower vertically to a comfortable elbow bend, then press without letting the shoulders roll forward.
Common Mistakes
- Drifting the hips away from the bench and loading the front shoulder.
- Lowering too far despite shoulder discomfort.
Tips
- Place the hands on the edge of a stable bench, keep the chest open, and plant the feet.
- Lower vertically to a comfortable elbow bend, then press without letting the shoulders roll forward.
Equipment
BodyweightBench
Related Exercises
Progressions
Harder variants to challenge yourself
Regressions
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Equivalent Exercises
Interchangeable alternatives
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