How to do the Bench Dip
- Sit on a bench's edge, placing your hands beside your hips.
- Slide your hips forward, placing your feet firmly on the floor ahead.
- Straighten your arms, keeping your back close to the bench for support.
- Lower your body until your elbows reach roughly 90 degrees, stopping sooner if uncomfortable.
- Push back up to the starting position, arms straight, hips near the bench.
Full technique — 7 steps
- Sit on the edge of a bench and place your hands beside your hips on the edge.
- Slide your hips forward off the bench and set your feet on the floor in front.
- Support your weight with arms straight, keeping your back close to the bench.
- Bend your elbows and lower your body straight down in front of the bench.
- Descend until your elbows reach roughly 90 degrees or shoulder position becomes uncomfortable.
- Press through your palms and extend your elbows to raise yourself back up.
- Finish with arms straight and hips still close to the bench.
Common mistakes
- Letting hips drift too far forward
- Dropping into excessive shoulder extension
- Turning it into a leg-assisted movement
- Bending wrists excessively on the bench
Form cues
- Stay close to bench
- Bend at the elbows
- Stop at comfortable depth
- Press through the palms
