Dips (Bench)

A triceps-focused calisthenics exercise where the body is lowered and raised using arm extension with hands on a bench behind the back.

Instructions

1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
4. Repeat for the recommended amount of repetitions.

Tips

• Keep your elbows close to your body throughout to maintain triceps focus.
• Lower yourself with control to maximize time under tension.
• You can modify difficulty by bending your legs or elevating your feet on another bench.
• This exercise is excellent for building triceps strength and can be easily progressed.
• Maintain an upright torso and avoid leaning too far forward.