---
title: Bench Dips
description: "Bench dips Step 1: Position your hands shoulder-width apart on a secured bench.  Slide your butt off the front of the bench with your legs extended out."
---

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# [Bench Dips](https://www.livritefitness.com/blog/bench-dips)

 Written by [Katie Frissell](https://www.livritefitness.com/blog/author/katie-frissell) | Feb 6, 2018 12:28:50 AM

### BENCH DIPS 

** **

 

**Step 1**: Position your hands shoulder-width apart on a secured bench

**Step 2**: Slide your butt off the front of the bench with your legs extended out in front of you.

**Step 3**: Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

**Step 4**: Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench.

**Step 5**: Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

**Step 6**: Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise.

**Step 7**: Complete 3-4 sets hitting around 10 or 12 reps

Like the bench dips instructional video?  Check out our [tricep workouts exercise library](https://www.livritefitness.com/tricep-workouts) for more great workouts

Need help getting started?  Our highly trained and certified staff would love to help you reach your goals.  Click on the link below to request a trainer.  Don't wait, start today!

 

[View full post](https://www.livritefitness.com/blog/bench-dips)

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