【Horton Barbell】Bench Dips (Exercise Library)

Channel：Horton Barbell

Thanks to Taji Johnson for demoing how to do Bench Dips!

Step-by-Step Instructions

Set-Up:

– Sit on the edge of a bench with hands gripping the edge just outside your hips, fingers facing forward.
– Slide your hips forward off the bench, legs extended with heels on the floor (knees can be bent for easier setup).

Execution:

– Lower your body by bending your elbows until they reach about 90 degrees, keeping your back close to the bench.
– Press through your palms to extend your arms and return to the starting position.
– Repeat for the prescribed reps.

Tips for Proper Form:

– Keep elbows pointing straight back, not flared out.
– Control the lowering phase (don’t drop too quickly).
– Stay close to the bench to reduce shoulder strain.

Bench Dip Key Benefits

– Strengthens the triceps with a simple bodyweight setup.
– Can be easily scaled for beginners or made more challenging.
– Great accessory movement for pressing strength.