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Bench Dip Exercise

Essential Exercise

This is a basic exercise for developing the triceps and pectorals (secondary).

Important notes: Be very careful not to move up and down in jerky or uncontrolled movements as this exercise can place extreme stress on the shoulder.

Bench Dips can prove useful in developing the strength necessary to be able to do parallel dips and as long as they are performed correctly they are not dangerous.

How to perform the Bench Dip Exercise:

  1. Sit on the side of a bench, your palms on the bench, beside your hips.
  2. Your legs should be straight out in front of you, heels on the floor.
  3. Straighten your arms so your butt lifts off the bench.
  4. Bend your arms 90-degrees as you lower your butt toward the floor. Pause, and then push back up to the starting position.

Bench Dip Exercise


  1. Begin with bent knees with the feet directly beneath the knees to reduce workload.
  2. Place a weight securely on the upper-thigh area to increase workload.

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