Bench Dips

intermediate · push_horizontal

Setup

Sit on the edge of a sturdy chair with no wheels, pushed against a wall if it needs help staying put. Put your hands on the edge right beside your hips, fingers pointing toward your thighs. Walk your feet out in front, legs straight or knees slightly bent depending on the difficulty you want.

Execution

Slide your hips off the edge of the bench, supporting yourself on your arms with the elbows nearly straight.
Inhale and bend your elbows to lower straight down, keeping the elbows pointing backward rather than flaring out to the sides.
Lower until your elbows are bent to about 90 degrees or as far as your shoulders stay comfortable.
Exhale and press your palms down into the bench to push yourself back up.
Straighten the arms back out at the top without locking the elbow joint hard.

Breathing

Inhale as you lower, exhale as you push up.

Quick cues

Elbows point straight back.
Shoulders pulled away from the ears.
Hips travel close along the bench edge.
Stop if the shoulder pinches.

Common faults

Fault: The elbows flaring out to the sides
Fix: Draw the elbows straight back, close to the body.
Fault: Lowering too deep, rounding the shoulder forward and causing a pinch
Fix: Stop around a 90-degree elbow bend, and do not go deeper if the shoulder feels uncomfortable.
Fault: Placing the feet too close to the bench, making the exercise too easy
Fix: Walk the feet out farther, or rest them on another bench, to increase the difficulty gradually.
Fault: Pushing off with the legs to help instead of using the arms
Fix: Keep the feet just lightly touching the floor for balance, letting the arms do all the work.

Equipment

chair, bodyweight

Muscle groups

arms, chest, shoulders