Bench or chair dips
Triceps; chest and front deltoids.
How to do it
- Sit on the edge of a bench or a stable chair and place your hands beside your hips, fingers pointing forward.
- Walk your feet forward and slide your hips off the seat, supporting yourself on straight arms.
- Lower by bending your elbows back until they reach about 90 degrees.
- Push up until your arms are straight, without snapping them locked.
Cues
- Back close to the bench the whole way.
- Elbows back, not out to the sides.
- Shoulders away from your ears.
Common mistakes
- Going too low (the shoulder rolls forward).
- Letting your back drift away from the bench.
- Shrugging your shoulders.
With your knees bent it's easier; with your legs straight, harder. If you feel discomfort at the front of your shoulder, shorten the range or swap it for close-grip push-ups.
Photos: free-exercise-db (public domain).
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