Bench Dips
This variation of the Dip will still utilize the bench, but this time you will keep your legs straight! The farther away your feet are from the bench, the more demand will be placed on your muscles. You might also feel a deepening of the stretch in your shoulder.
Standards
LEVEL 1: 2 Sets of 8 Reps
LEVEL 2: 2 Sets of 16 Reps
LEVEL 3: 2 Sets of 25 Reps
Do as many as you safely can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
Once you can complete 2 sets of 25 reps (Level 3) with GOOD FORM, you are ready to move on to a harder Dip variation.
Form Cues
Keep your shoulders away from your ears. They might want to raise up!
Only lower yourself down until you feel a stretch at the shoulder to reduce the risk of injury. This exercise should not hurt!
Your elbows don’t have to go straight behind you, but don’t let them go too far out to the side.
Distribute your weight evenly throughout your hands.
Try to keep your back relatively straight during this exercise.
Tutorial
Sit at the edge of a sturdy bench or chair. Straighten your legs and place your heels on the ground with your toes pointing upward.
Place your hands on the edge of the bench with your knuckles facing forward.
Lift your hips off the bench and shift forward until your hips are past the seat.
Lean forward slightly and bend your elbows to slowly lower your hips toward the floor. Stop when you feel a slight stretch at your shoulder. Pause for 1 second.
Press your hands into the bench to straighten your arms. Pause for 1 second.
Repeat steps 4 and 5 until you have completed your desired reps.
Progression & Regression
To make this exercise harder: Find a small platform to add a bit of elevation to your base. This will help with a smooth transition into the next variation.
To make this exercise easier: Extend your legs only ¾ of the way to reduce your workload. You can build up to a straight leg position from there.