Bench Dips

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This movement mainly trains triceps, and also recruits Rear delts.

What the movement loads

Bench dips load the triceps at bodyweight, with the shoulder extended behind the torso. That position is demanding on the front of the shoulder, and that is the movement's limit as much as its point.

How to load it

Ten to twenty reps, feet nearer or further depending on the difficulty you want. Down to upper arm parallel is enough; lower than that and the benefit-to-strain ratio flips.

The recurring mistake

Going as deep as possible in search of range. The shoulder is forced into extension under bodyweight, in a position where it has no muscular support.

Variants in the catalogue

The variants REPWIND's catalogue carries, under the name the app shows:

• Lever Seated Dips