Bench Dip
- Beginner
- Gym
- Home
The bench dip slides your hips off a bench's front edge, hands planted beside your hips and legs extended, then bends the elbows to lower your hips toward the floor. With your hands fixed on the bench, the triceps and chest do the pressing through a shorter range than a parallel bar dip. Beginners use it in the gym or at home for reps as a main lift or finisher.
- Muscles
- Triceps, Chest
- Equipment
- Bench
- Logged as
- Reps
How to
- Sit on the bench edge and place your hands beside your hips.
- Slide forward so your hips clear the bench, legs extended.
- Bend your elbows to lower your hips toward the floor.
- Press back up to straight arms, shoulders down.
Form cues
- Exhale as you press back up to the top.
- Keep your hips close to the bench as you lower.
- Bend your knees to make the dip easier.
Common mistakes
- Shoulders creep up toward the ears. Pull your shoulders down and back throughout.
- Hips drift forward away from the bench. Lower straight down, staying close to the bench.
- Elbows flare wide to the sides. Keep your elbows pointing back, close to your body.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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