bench dips

Getting in the Starting Position

Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.
Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.

Performing the Exercise

Without moving your legs, bring your glutes forward off the benchSteadily lower yourself. When your elbows form 90˚ angles, push yourself back up to starting position.

Advanced Version

To increase difficulty, do this exercise with your feet propped up on another exercise bench.

Frequency

To begin, do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 2 sets. Once you feel you can complete that with ease, move on to 3 sets of 10 to 15 reps.In order to start seeing/feeling results, aim to do 2 to 3 sets 3 days a week for 6 to 8 weeks. For faster results, increase the number of sets/times per week you do this exercise.