Tricep Dip

Set up

1. 01Hands on the front edge of a bench, fingers pointing forward.
2. 02Sit tall, then slide the hips just off the bench. Knees bent, feet planted.
3. 03Shoulders packed down. Elbows point back, not out.

Cues

• Lower until the elbows are about 90 degrees — no deeper if the front of the shoulder complains.
• Press through the palms until the elbows lock without shrugging.
• Hips stay close to the bench. This is an arm press, not a sit-back.

Breath

Inhale down, exhale as you press.

Common faults