Dips on a Bench

• Sit at the edge of a bench with your hands gripping the edge on either side of your hips, fingers facing forward.

• Walk your feet out and slowly slide your butt off the bench into the dip position, keeping your arms fairly straight but not locked.

• Inhale as you slowly bend your elbows and lower your body. Go down until your upper arms are parallel to the floor.

• Exhale and push through your palms to straighten your arms and raise yourself back up until arms are almost straight but not locked.

• Keep your torso upright throughout the movement. Do not lean too far forward or back.

• Maintain tightness in your core by pulling your belly button in towards your spine. This supports your lower back.

• Perform 2-3 sets of 10-12 reps, taking breaks as needed between sets. You can increase difficulty by adding weight in your lap.

• Control your body's descent and use a full range of motion on every rep.

• Keep your neck and head neutral. Do not crane your neck forward.

• Dips on a bench are an effective bodyweight exercise for building triceps and chest strength.