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RORR

isolation arm

Bench Dip

triceps · shoulders

bodyweight · beginner

How to do it

  1. 1Sit on the edge of a chair or bench, hands beside your hips.
  2. 2Slide off and lower, then press back up.

What to think about

  • Keep your back close to the bench.

What usually goes wrong

  • Going so deep the shoulders roll forward.

Worth knowing

  • Hard on the front of the shoulder. Keep the drop shallow and skip it if it pinches.

Watch it

Instead of this

Cable Overhead Triceps ExtensionThe same movement, at the same level.Overhead Dumbbell Triceps ExtensionThe same movement, at the same level.Triceps Rope PushdownThe same movement, at the same level.DipsThe same movement, a step harder when you are ready for it.

What the cautions rest on

The safety points above come from these, not from house opinion.

Every claim RORR makes, with its references

Who checked this

Nobody qualified has. These are standard coaching points and ordinary gym safety, written down: how to set the thing up, what to control, and when to stop a set. They are not a clinical opinion and no physiotherapist or strength coach has read them back. If they disagree with somebody who can actually see you lift, believe that person.