Bench Dip | Form Check

The bench dip is a valuable addition to your training routine that can help to pump up your triceps, but are you sure you're even doing the exercise correctly?

For this movement, you shouldn't settle for anything other than perfect form—especially because it's such a killer exercise that can serve as a highlight of your training plan. Let Men's Health fitness director Ebenezer Samuel, C.S.C.S. and associate fitness editor Brett Williams guide you through the move's subtleties, saving you from the bad habits that are keeping you from unlocking your fitness potential.

Before you hit the bench and start pumping yourself up and down, take note that it's extremely important to pay attention the movement here. Hitting the proper form is essential to make sure you're getting the most out of the exercise—particularly because of the subtle details with the right hand placement and shoulder position that make it really effective. Let's break down everything you need to know.