250 kcal
Incline Bench, Preacher Curl Bench, EZ Curl Bar, Cable Machine, Barbell
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Triceps, Biceps
8 min
A classic triceps-focused bodyweight dip performed using an incline bench for support. You press your body up and down by bending and straightening your elbows while keeping your torso close to the bench.
Step 1
Place your hands on the incline bench behind you, fingers pointing forward, and lift your hips so they hover just in front of the bench. Walk your feet out until your knees are softly bent and your chest stays tall. Brace your core and keep your shoulders down and back.
Step 2
Lower your body by bending your elbows until they reach about a 90-degree angle. Keep your hips close to the bench so you go straight down instead of drifting forward. Stop when you feel a strong stretch in your triceps without shoulder discomfort.
Step 3
Press down into the bench and straighten your elbows to lift your body back up. Keep your shoulders away from your ears and avoid locking out with a hard snap. Finish tall with your hips hovering just in front of the bench, ready for the next rep.
