Dips Off A Bench

To do Dips Off A Bench (or box, table, or couch), sit on the bench and place your hands outside your hips on the bench. Your fingertips should hang over the bench and face you.

Then press up off the bench so your arms are straight and your butt is right in front of the bench. Stretch your legs out in front of you. The straighter your legs are and the further your heels are from your butt, the harder the move will be.

Bend your elbows and drop your butt down toward the ground, keeping your butt back by the bench. Drop your butt down toward the ground so that your upper arms end up parallel to the ground.

Then press back up. Do not bridge your hips up as you press back up. Keep your butt and back right up against the bench. Do not let your body drift forward.

Sink back down and repeat, dropping your butt back toward the ground. Regress the move by bending your knees.

Be careful with this move if you have, or have had, shoulder injuries.

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