Bench Dip.

How to do it.

1. Step 01

   Sit on a bench and grip the edge beside the hips

2. Step 02

   Slide the hips off the bench, legs extended

3. Step 03

   Lower the body by bending the elbows

4. Step 04

   Descend until the elbows reach about 90 degrees

5. Step 05

   Press back up to full extension

6. Step 06

   Keep the hips close to the bench

Pro cues.

• Keep the elbows pointing back

• Do not shrug the shoulders up

• Add weight on the lap to progress