Bench Dips

What it is

This bodyweight exercise effectively strengthens your triceps, the muscles located on the back of your upper arms. It also engages your chest and shoulders, working multiple upper body joints in a compound pushing movement. You perform it by supporting your body on a stable surface and lowering yourself down. It's a foundational exercise for building upper body strength.

Technique tips

• Keep your elbows pointing straight back throughout the movement.
• Lower your body slowly and with control as you inhale.
• Descend until your upper arms are roughly parallel to the floor.
• Use your triceps to push back up, exhaling on the ascent.
• Maintain a stable torso; avoid shrugging your shoulders forward.
• For more challenge, elevate your feet onto another sturdy surface.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.