Bench dip

The bench dip is one of the few triceps exercises that strengthens other muscles, too — in this case, the shoulders and chest.
Be careful if you have wrist, elbow, or shoulder problems.

Getting set
Sit on the edge of a bench with your legs together and straight in front of you, pointing your toes upward. Keeping your elbows relaxed, straighten your arms, place your hands so you can grip the underside of the bench on either side of your hips and slide your butt just off the front of the bench so your upper body is pointing straight down (see photo A). Keep your abdominals pulled in and your head centered between your shoulders.

The exercise
Bend your elbows and lower your body in a straight line. When your upper arms are parallel to the floor, push yourself back up. See photo B.

Do’s and don’ts

• DO try to keep your wrists straight rather than bent backwards.
• DO keep hips and back (as you lower) as close to the bench throughout the motion.
• DON’T simply thrust your hips up and down, a common mistake among beginners. Make sure that your elbows are moving.
• DON’T lower yourself past the point at which your upper arms are parallel to the floor.

Other options

• Bent-leg bench dip (easier): Instead of extending your legs out in front of you, bend your knees at a right angle so you’re positioned as if you’re sitting in a chair.
• Feet-up bench dip (harder): Place your feet on another chair of equal height. Or, for an even tougher version, place a weight plate or dumbbell on your lap..