You can perform a modified version of the bench dip to make the exercise easier. Perform the same movement, except start with your knees bent at 90 degree angles and your feet flat on the floor. In this position, you will appear as if you are sitting on a chair as you perform the dips.
To make the bench dip more challenging, perform the same movement, except start with your feet up on another bench or chair of equal height. Position your hips close to the bench or chair that supports your arms and rest only your heels on the other bench or chair. You should tighten your abdominal muscles to help stabilize your body and make sure you do not lock your knees. To make the exercise even more difficult, you can place a weight plate on your thighs as you perform the dips.
The bench dip primarily strengthens and shapes your triceps. Most triceps exercises only work your triceps, but the bench dip is a unique triceps exercise because it also works other muscles in your body, including your shoulders and upper back.
The bench dip is an arm exercise, so your arms should be raising and lowering your body weight as you bend and straighten your arms. Make sure you do not simply move your hips up and down as you perform the bench dip.
When performing a bench dip, only lower your body so that your upper arms are parallel to the floor. Lowering your body too far down can strain your shoulders if you perform this exercise with your upper body too far away from the bench or chair.
You should use caution performing this exercise if you have neck or lower back problems. Do not perform this exercise if you have wrist, elbow or shoulder problems.
Do not just move your hips up and down. Make sure you bend and straighten your arms.
Do not lower your body too far down. Your upper arms should never be lower than parallel with the floor.
Do not lock your elbows or move your body too far away from the bench or chair.
Do not allow your elbows to flare out to the sides.
