Straight-legs bench dip

Also known as: Triceps dip, Chair dip, Box dip.

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Technique

1. Place your hands on an elevated surface that is about knee-high ( Plyo Box, Bench or Chair), with your back to the support. Make sure it cannot slide away.
2. Plant your feet on the ground and keep your legs straight the whole time.
3. Bend your arms to let your body dip down, right in front of the support.
4. Push yourself back up and push your shoulders down at the top ( Shoulder depression).

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Form tips

• Aim to bend your elbows at 90 degrees in the bottom position, but be careful to not go too far down, as this could put your shoulders in an unstable position. You can work on getting to a lower bottom position over time, as you become stronger in that position. If this causes pain in the shoulders, you might be going too low.
• Keep your legs straight the whole time. You need to find the right feet placement to allow your body to pass in front of the support.
• Aim to keep your trunk upright.

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Muscles

Individual muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

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Equipment

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Appears in

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Progressions

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Regressions

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