{"id":248,"date":"2026-05-09T02:39:00","date_gmt":"2026-05-09T02:39:00","guid":{"rendered":"https:\/\/roadwarriorathletics.com\/?p=248"},"modified":"2026-05-09T02:41:33","modified_gmt":"2026-05-09T02:41:33","slug":"new-bench-dips-exercise-guide","status":"publish","type":"post","link":"https:\/\/roadwarriorathletics.com\/index.php\/2026\/05\/09\/new-bench-dips-exercise-guide\/","title":{"rendered":"New Bench Dips Exercise Guide"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"730\" height=\"1024\" src=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL-730x1024.png\" alt=\"Bench Dips - Road Warrior Athletics Fitness - Andre L. Edmonds, FNL\" class=\"wp-image-249\" srcset=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL-730x1024.png 730w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL-214x300.png 214w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL-768x1077.png 768w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL-600x842.png 600w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/04\/Bench-Dips-Road-Warrior-Athletics-Fitness-Andre-L.-Edmonds-FNL.png 842w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-video\"><video height=\"230\" style=\"aspect-ratio: 366 \/ 230;\" width=\"366\" controls src=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Bench-Dips.mp4\"><\/video><\/figure>\n\n\n\n<p>Purpose: Bench dips target the triceps, with secondary engagement of the shoulders and chest. Great for bodyweight strength and upper arm definition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Setup<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sit on the edge of a sturdy bench or box.<\/li>\n\n\n\n<li>Place your hands beside your hips, fingers pointing forward, gripping the bench edge.<\/li>\n\n\n\n<li>Walk your feet forward and slide your hips off the bench so your weight is supported by your arms.<\/li>\n\n\n\n<li>Keep your legs straight or slightly bent depending on strength level.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Execution<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Brace your core<\/strong> and keep your chest lifted.<\/li>\n\n\n\n<li><strong>Lower your body<\/strong> by bending your elbows straight back (not flaring out).<\/li>\n\n\n\n<li>Descend until your elbows reach roughly a <strong>90\u2011degree angle<\/strong> or a comfortable depth.<\/li>\n\n\n\n<li><strong>Press through your palms<\/strong> to extend your arms and lift your body back up.<\/li>\n\n\n\n<li>Maintain control throughout the movement and repeat for the desired reps<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Form Tips<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your shoulders down and away from your ears.<\/li>\n\n\n\n<li>Elbows should track <strong>straight back<\/strong>, not out to the sides.<\/li>\n\n\n\n<li>Keep your back close to the bench \u2014 avoid drifting forward.<\/li>\n\n\n\n<li>Move slowly to maximize triceps activation.<\/li>\n\n\n\n<li>Inhale as you lower, exhale as you press up.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Common Mistakes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dropping too low and stressing the shoulders.<\/li>\n\n\n\n<li>Letting the elbows flare outward.<\/li>\n\n\n\n<li>Allowing the hips to drift far from the bench.<\/li>\n\n\n\n<li>Using momentum instead of controlled movement.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><a href=\"https:\/\/amzn.to\/4tVh1gw\" target=\"_blank\" rel=\"noopener\" title=\"\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-red-color\">Road Warrior Athletics Fitness &#8211; Flat Weight Bench<\/mark><\/a><\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/amzn.to\/4tVh1gw\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"1500\" height=\"1179\" src=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench.png\" alt=\"Road Warrior Athletics - Flat Weight Bench\" class=\"wp-image-252\" srcset=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench.png 1500w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench-300x236.png 300w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench-1024x805.png 1024w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench-768x604.png 768w, https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/05\/Road-Warrior-Athletics-Flat-Weight-Bench-600x472.png 600w\" sizes=\"auto, (max-width: 1500px) 100vw, 1500px\" \/><\/a><\/figure>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/amzn.to\/4tVh1gw\" target=\"_blank\" rel=\" noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"200\" height=\"76\" src=\"https:\/\/roadwarriorathletics.com\/wp-content\/uploads\/2026\/03\/Buy-Now-Red_Black200.png\" alt=\"Buy Now Red_Black200\" class=\"wp-image-242\" style=\"width:150px;height:auto\"\/><\/a><\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong><a href=\"https:\/\/roadwarriorathletics.com\" target=\"_blank\" rel=\"noopener\" title=\"\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-black-color\">Road Warrior Athletics Fitness<\/mark><\/a><\/strong><\/p>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Purpose: Bench dips target the triceps, with secondary engagement of the shoulders and chest. Great for bodyweight strength and upper arm definition. Setup Execution Form Tips Common Mistakes Road Warrior Athletics Fitness &#8211; Flat Weight Bench Road Warrior Athletics Fitness<\/p>\n","protected":false},"author":1,"featured_media":249,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[37],"tags":[],"class_list":["post-248","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-guides"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"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\" \/>\n\t<meta name=\"robots\" content=\"max-image-preview:large\" \/>\n\t<meta name=\"author\" content=\"roadwarriorathletics.com\"\/>\n\t<link rel=\"canonical\" href=\"https:\/\/roadwarriorathletics.com\/index.php\/2026\/05\/09\/new-bench-dips-exercise-guide\/\" \/>\n\t<meta name=\"generator\" content=\"All in One SEO (AIOSEO) 4.9.10\" \/>\n\t\t<meta property=\"og:locale\" content=\"en_US\" \/>\n\t\t<meta property=\"og:site_name\" content=\"Road Warrior Athletics Fitness - Are You A Warrior\" \/>\n\t\t<meta property=\"og:type\" content=\"article\" \/>\n\t\t<meta property=\"og:title\" content=\"New Bench Dips Exercise Guide - Road Warrior Athletics Fitness\" \/>\n\t\t<meta property=\"og:description\" content=\"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. 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