Bent-Knee Bench Dip
We’ll start off with a Bent-Knee Bench Dip! This exercise will work your triceps, chest, and shoulders with a slow and controlled dip. Keeping your knees bent and your feet firmly planted on the ground will give you support while you get the feel for the Dip movement pattern.
Standards
LEVEL 1: 3 Sets of 8 Reps
LEVEL 2: 3 Sets of 16 Reps
LEVEL 3: 3 Sets of 30 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 do 3 sets of 30 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.
Tutorial
Sit at the edge of a sturdy bench or chair with your feet flat on the floor.
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: The further your feet are from the bench, the harder this exercise will be.
To make this exercise easier: The closer your feet are to the bench, the easier this exercise will be.