Stand between ends of two benches. Place hands on ends of benches with fingers off end of benches. Grip should be somewhat narrow. Position feet out in front with legs straight, heels on floor, and torso upright.
Lower body by bending arms, allowing elbows to point back. When slight stretch is felt in chest or shoulders, push body up until arms are straight. Repeat.
In above clip, hands are positioned at ends of main segments of benches with fingers between gaps. On standard benches, hands should be placed near ends of benches. Perform on higher benches if slight stretch is not felt. Also see Bench Dip and Chest Dip (between benches).
Bend knees to decrease difficulty.
Intensity can be added by (a) placing heels on third adjacent bench, (b) placing weight on lap, or (c) performing Triceps Dips on parallel or dip bars.
- Deltoid, Anterior
- Pectoralis Major, Sternal
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Levator Scapulae
- Latissimus Dorsi