Place your hands on a bench behind you with the fingers forward and your legs straight in front of you and heels on the floor. Keeping your trunk upright, lower yourself as far as possible, then press back up to the top. Difficulty can be reduced by bending the knees to put the feet on the floor and using the legs to assist.
 
Purpose
The bench dip is a way to scale the dip to make it easier, to perform dips without dip bars, or as a way to get some variety. Because you’re unable to lean forward much at all, it emphasizes the shoulders and triceps more than the chest.
 
Programming
Bench dips can be done for a large range of reps, from 3-5 with weight, to 20 or more without.  They should be done at the end of a training session with other accessory work.
 
Variations
The feet can be elevated to a similar height as the hands, and weight can be added by placing a plate or dumbbell in the lap.