Purpose: Bench dips target the triceps, with secondary engagement of the shoulders and chest. Great for bodyweight strength and upper arm definition.
Setup
- Sit on the edge of a sturdy bench or box.
- Place your hands beside your hips, fingers pointing forward, gripping the bench edge.
- Walk your feet forward and slide your hips off the bench so your weight is supported by your arms.
- Keep your legs straight or slightly bent depending on strength level.
Execution
- Brace your core and keep your chest lifted.
- Lower your body by bending your elbows straight back (not flaring out).
- Descend until your elbows reach roughly a 90‑degree angle or a comfortable depth.
- Press through your palms to extend your arms and lift your body back up.
- Maintain control throughout the movement and repeat for the desired reps
Form Tips
- Keep your shoulders down and away from your ears.
- Elbows should track straight back, not out to the sides.
- Keep your back close to the bench — avoid drifting forward.
- Move slowly to maximize triceps activation.
- Inhale as you lower, exhale as you press up.
Common Mistakes
- Dropping too low and stressing the shoulders.
- Letting the elbows flare outward.
- Allowing the hips to drift far from the bench.
- Using momentum instead of controlled movement.
Road Warrior Athletics Fitness – Flat Weight Bench
Road Warrior Athletics Fitness