Bench Dip (Knees Bent)

Setup

1. 01Sit on the edge of a bench and place the hands beside the hips, fingers forward.
2. 02Walk the feet out until the hips clear the bench, keeping knees bent about 90 degrees.
3. 03Plant the feet flat on the floor at hip width.
4. 04Keep the hips close to the bench edge and the chest tall.

Execution

1. 01Bend the elbows and lower the hips toward the floor.
2. 02Descend until the upper arms are about parallel to the floor.
3. 03Press through the palms to full elbow extension.
4. 04Keep the elbows pointing back, not flaring outward.

Checkpoints

• -Hips stay close to the bench through the whole rep.
• -Elbows track backward, roughly over the wrists.
• -Shoulders stay down away from the ears.
• -Depth stops before any pinching in the front of the shoulder.

Common mistakes

• -Drifting the hips forward and turning it into a shoulder stretch.
• -Shrugging the shoulders at lockout.
• -Dropping too deep for current shoulder mobility.
• -Bouncing out of the bottom position.