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To do bench dips, sit on the edge of a sturdy bench or chair, place your palms flat on the bench beside you, and straighten your arms. Position your feet flat on the ground and bend your knees at a 90-degree angle. Next, squeeze your core muscles and move yourself off the front edge of the bench. Then, use your arms to lower yourself toward the floor until your elbows are at a 90-degree angle. Once you're there, hold the position for 1-2 seconds before pushing back up. Move yourself up and down without returning to the bench, aiming for 8-10 reps at a time. For tips on how to do assisted dips, read on!