Sit on the edge of a sturdy bench or chair.
Place your hands next to your hips, fingers pointing forward and gripping the edge.
Extend your legs forward with your heels on the ground, knees slightly bent. Keep your feet hip-width apart.
Slide your hips off the edge so you are supporting yourself with your arms.
Slowly lower your body by bending your elbows, keeping them pointing straight back.
Lower until your elbows are at about a 90° angle or slightly more (don’t drop too low).
Press through your palms to raise your body back up, straightening your arms.
Repeat for the desired number of reps.
Bench Dips with Dumbbell (Weighted Version)
Follow the same setup as the bodyweight version.
Place a dumbbell on your lap (top of thighs), centering the weight evenly. Optionally, ask a spotter to help position the dumbbell safely.
Keep feet flat or on heels depending on comfort and control.
Slide forward to suspend your body with hands gripping the bench.
Lower yourself slowly by bending at the elbows.
Once your upper arms are parallel to the ground, press back up to the start position.
Complete your set, then carefully remove the dumbbell before standing up.