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Plate Bench Dip

  • Intermediate
  • Bench · Plyometric Jump Box · Deck Step
  • Triceps

Setup instructions

1) Sit on the bench and bring your hands directly underneath the shoulders - face your hands outwards. Put the plate on your lap.

2) Take a step or 2 forward and extend your legs in front of you.

3) Keep the elbows tucked in close to your ribs.

Perform instructions

1) Slowly lower yourself until your elbows are near 90 degree angles.

2) Hold for a second and push up to the starting position.

3) Repeat.