Bench Dip.

Make every rep count.

1. 01

   Set two flat benches parallel, about 4–5 ft apart (adjust so you can move comfortably).

2. 02

   Place your heels on the edge of one bench, feet about shoulder-width.

3. 03

   Put your palms on the edge of the other bench with fingers forward, arms straight, and slide your hips off the bench—this is your start.

4. 04

   Keep your chest up and hips close to the bench as you lower slowly, bending your elbows until your upper arms are roughly parallel to the floor (elbows level with shoulders).

5. 05

   Press back up under control, focusing on squeezing your triceps.

6. 06

   Stop just short of full lockout at the top (keep a soft bend in the elbows), and repeat.

7. 07

   Form notes: Keep shoulders down and back, and avoid letting elbows flare excessively.