Plan B
Bench Dip
Triceps · Chest · Shoulders
3Sets
8Reps
RIR 1-2Load
Swap reason — No assisted machine required; use bodyweight if strong enough. Use the same 3 x 8 and choose a load that leaves 1-2 clean reps in reserve.
Sets done
0 / 3 · 8 reps · RIR 1-2
- 1
Sit on a bench and place your hands beside your hips.
- 2
Walk your feet forward and support your weight with straight arms.
- 3
Bend your elbows to lower your body in front of the bench.
- 4
Press through your hands to return to straight arms.
- Form cues
- Keep shoulders down
- Use bent knees if needed
- Stop before shoulder discomfort