Set-up: Position an exercise bench behind you (note that a sturdy chair or elevated surface will also work). Place your hands onto the bench and extend your legs straight in front of you. Weights may be placed on your thighs to make the exercise more difficult.
Lift: Begin the exercise with arms extended and descend until your upper arms are nearly parallel to the floor.
Emphasis: Only descend to parallel or beyond if there is no inappropriate strain in the shoulders. Do not lock your elbows at the end of the movement.
Instructions and effects for the Dips - Bench exercise 
