Bench Dip
Technique guide
Set-up
- Sit on the edge of a bench with your hands beside your hips, fingers facing forward.
- Slide your hips off the bench, with your knees bent and feet flat on the floor.
How to do it
- Bend your elbows to lower your hips towards the floor.
- Stop when your upper arms are about parallel to the floor.
- Press back up until your arms are straight.
Coaching cues
- Keep your back close to the bench.
- Elbows point straight back, not out to the sides.
Common mistakes
- Dropping too low, which strains the front of the shoulders.
- Pushing with the legs to get back up.
Safety
- Keep your knees bent to make it easier, and straighten your legs only once it feels comfortable.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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