A bench dip with the heels up on a second bench and a plate on the lap, the loaded progression once bodyweight bench dips get easy.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set two benches parallel, grip the edge of one behind you at shoulder width with straight arms, rest your heels on the other with legs straight, and have a partner place a plate on your lap.
Keep the hips close to the bench behind you and the chest up.
Bend the elbows straight back to lower the body.
Stop just short of 90 degrees at the elbow.
Press through the palms to straighten the arms.
Breathing: Inhale as you lower, exhale as you press up.
Elbows point back
Forearms stay vertical
Hips brush the bench
Dipping too deep
Drifting the hips away from the bench
Letting the plate slide toward the knees
Have a partner load and unload the plate.
Stop the set if the front of the shoulder feels strained.