Sit on a bench with your hands gripping the edge, fingers forward. Walk your feet out and lower your body until your elbows reach 90 degrees. Push back up with control. This is the safest dip variation and builds the strength needed for parallel bar dips. Keep your shoulders packed and your core braced. If you can't do them, use your legs to assist. Master 3 sets of 10-12 reps before moving to parallel bars.