Arms
Dips Between Two Benches
A reliable, bodyweight-focused movement designed to isolate the triceps and build overhead pressing strength.
How to perform.
Follow the sequence — setup is half the lift.
Place two flat benches parallel to each other, spaced slightly less than the length of your legs.
Sit on one bench and place your palms face down on the edge, keeping your hands shoulder-width apart and knuckles facing forward.
Extend your legs forward and place your heels on the edge of the opposite bench, supporting your weight with your arms.
Lower your torso slowly by bending your elbows until your upper arms are roughly parallel to the floor.
Keep your back close to the edge of the starting bench throughout the entire descent.
Push through your palms to extend your arms and return to the starting position without locking your elbows.
Exhale as you reach the top of the movement and maintain a neutral spine.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Flaring the elbows significantly outward during the descent
- Allowing the hips to drift too far forward away from the bench
- Shrugging the shoulders toward the ears at the bottom of the rep
- Using a range of motion that puts excessive strain on the shoulder capsule
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.