Triceps between classes

Bench Dip

Hands on a bench behind you. Hips close to the edge. Bend the elbows. This is not a shoulder wrecker if you keep it short and honest.

Open the free Vitality Engine

Hunter: I keep my hips close and I do not chase depth to the floor. Shoulders stay packed. If they yell, I stop.

Cues

Hands on a stable bench, fingers forward. Not a chair that slides.
Hips close to the bench. Legs bent to make it easier, straighter to make it harder.
Lower until your upper arms are about parallel. Not a deep hang.
Elbows point back, not flared wide.
Press up until your arms are long. Do not shrug into your ears.

Setup

Gym bench or a sturdy dorm desk that will not walk. Feet closer makes it easier. If your shoulders feel pinchy, raise the hands or skip this and do a press instead.

Dorm push day

After incline push-ups and pikes, 3 sets of 8-12 dips. That is enough arm work. Log it. You are not a dip specialist. You are a person who trains between classes.

Gym swap

If the bench is busy, a cable pushdown or a machine dip can wait. A close-grip push-up is a fine swap. Log the name you did.

Common misses

Dropping into a deep stretch because more range looked tougher. Flaring elbows. Letting the bench scoot. Also: stacking plates on your lap in week one.

FAQ

Feet on another bench?

Not yet. Floor feet first. A second bench is a later progression.

Log bench dips in the free Vitality Engine. Same bench height next time.

Create free account Log this in Engine

Disclaimer

Vitality Sweat: health and fitness disclaimer

For informational purposes only. Not medical advice.

All content provided on or through the Vitality Sweat website, Sweatlife Chronicles, and the Vitality Engine app, including text, graphics, workouts, video demonstrations, exercise plans, nutrition suggestions, grocery lists, and other materials, is provided solely for general educational and informational purposes.

Consult your physician

This content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you have about a medical condition, physical limitation, allergy, or before starting any new exercise, nutrition, or wellness program. Never disregard professional medical advice or delay seeking it because of something you read or accessed through Vitality Sweat.

Assumption of risk

Participating in physical exercise or athletic activities carries inherent risks of physical injury. By voluntarily performing any workouts, exercises, or routines presented on Vitality Sweat, you acknowledge that you are doing so at your own risk. Vitality Sweat and its creators, owners, employees, contractors, and affiliates assume no responsibility or liability for any injury, loss, or damage incurred as a result of using this platform, except to the extent Louisiana law does not allow that limitation.

Food, allergies, and meal suggestions

Suggested meal plans, recipes, and grocery lists may include foods you cannot safely eat, even if you listed allergies or dislikes in your profile. Artificial intelligence and automated planning can miss ingredients, cross-contact, or labeling differences. If you are allergic or intolerant to any food in a suggested plan, do not eat it. Read every label. When in doubt, skip the item and talk to a clinician or registered dietitian.