Bench Dips
How to do it
- Sit on the edge of a bench and grip the edge beside your hips, fingers forward.
- Slide your hips off the bench, legs out in front, heels on the floor.
- Bend your elbows and lower until your upper arms are about parallel to the floor.
- Press back up to straight arms.
- Keep your back close to the bench. Drifting forward puts the load on the front of your shoulder.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Triceps 85%
- Chest 20%
- Front delts 15%
Other ways to train this
Photos and form cues from free-exercise-db, released into the public domain.
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