Shoulders
Bench Dip Press
A powerful bodyweight compound movement designed to increase triceps thickness and improve shoulder stability.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the edge of a stable weight bench and place your palms face down directly next to your hips.
Extend your legs forward with your heels on the ground and lift your torso off the bench, supporting your weight with your arms.
Lower your body slowly by bending your elbows until your upper arms are roughly parallel to the floor.
Maintain an upright torso and keep your elbows tucked close to your sides throughout the descent.
Press firmly through your palms to extend your arms and return to the starting position.
Squeeze your triceps at the top of the movement before beginning the next repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the elbows to flare outward away from the body
- Dropping the hips too low and straining the shoulder capsules
- Shrugging the shoulders toward the ears during the dip
- Positioning the feet too far away without maintaining core tension
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.