Bench dip
Also called chair dip, triceps dip
- Works
- Back of the upper arm · triceps brachii
- Front of the shoulder · anterior deltoid
- Chest · pectoralis major
- Needs
- No equipment
Setup
Sit on the edge of a sturdy bench or chair that cannot slide. Put your hands beside your hips, fingers forward. Walk your feet out and lift your hips off the seat.
Steps
- Keep your back close to the seat.
- Bend your elbows and lower your hips toward the floor.
- Stop when your upper arms are level with the floor, or earlier if your shoulders feel strained.
- Push back up until your arms are straight.
Breathing
Breathe in as you lower. Breathe out as you push.
Where you feel it
In the back of your upper arms.
Common mistakes
- Going so low that the front of the shoulder pinches.
- Letting the hips drift away from the seat.
- Pushing with the legs instead of the arms.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the front of your shoulder aches.