Reverse Dip

Setup

1. 01Sit on the edge of a sturdy bench and place both hands beside the hips, fingers pointing forward.
2. 02Walk the feet out so the hips clear the bench and the legs are extended with heels on the floor.
3. 03Keep the hips close to the bench edge and the chest tall.
4. 04Set the shoulders down and back before bending the elbows.

Execution

1. 01Bend the elbows and lower the hips toward the floor under control.
2. 02Descend until the upper arms are roughly parallel to the floor.
3. 03Keep the elbows tracking straight back, not flaring outward.
4. 04Press through the palms to full elbow extension without shrugging.

Checkpoints

• -Hips stay close to the bench through the whole rep.
• -Elbows point backward, not out to the sides.
• -Shoulders stay depressed, away from the ears.
• -Torso stays upright rather than sliding forward.

Common mistakes

• -Drifting the hips far away from the bench, which strains the front of the shoulder.
• -Cutting depth to only a few inches of elbow bend.
• -Shrugging the shoulders toward the ears at the bottom.
• -Bouncing out of the bottom position.