Triceps Dip (Between Benches)

Setup

1. 01Place two benches parallel, roughly a leg's length apart.
2. 02Put the hands on the edge of one bench, fingers pointing forward.
3. 03Rest both heels on the opposite bench with the legs straight.
4. 04Lift the hips and brace so the body is supported between the benches.

Execution

1. 01Bend the elbows to lower the hips between the benches under control.
2. 02Descend until the upper arms are about parallel to the floor.
3. 03Keep the elbows pointing straight back throughout.
4. 04Press to full elbow extension without shrugging.

Checkpoints

• -Hips stay close to the hand bench, dropping straight down.
• -Legs remain straight with heels on the far bench.
• -Shoulders stay depressed, not rolled forward at the bottom.
• -Depth stays consistent across all reps.

Common mistakes

• -Spacing the benches so far apart that the shoulders overstretch.
• -Dropping too deep and pinching the front of the shoulder.
• -Kicking the legs or bending the knees to finish reps.
• -Letting the benches slide on a slick floor; anchor them first.