Arms · Bodyweight

Bench Dip

Bench Dip — Start · elbows bent, hips lowered below the benchBench Dip — Finish · arms straight, hips pressed back upStart · elbows bent, hips lowered below the bench
Working hardestAssisting

Before your first rep

  • Hands gripping the bench edge just outside your hips.
  • Bend your knees to make it easier, extend your legs to make it harder.

The movement

  1. 1Sit on the edge of a bench, hands gripping beside your hips, and slide your hips off the front.
  2. 2Lower by bending your elbows straight back.
  3. 3Press back up to straight arms.

Watch out for

This position can irritate the front of the shoulder. If you feel pinching, use a pushdown instead.

0/3

Start here

First time doing this

3 sets·10-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Reps
Added weightoptional
lb
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