How to do the Bench Dip, step by step
- With your back to the bench, set your hands shoulder-width on the edge, fingers forward.
- Stretch your legs out in front or keep your knees bent.
- Bend your elbows straight back and lower your hips until your upper arms are about parallel to the floor.
- Press back up to full lockout.
Common mistakes and how to fix them
- Elbows flare outtrack them straight back.
- Too deep and shoulders roll forwardonly go down until your upper arms are parallel.
How to scale the Bench Dip
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Bend your knees
- Shorter range of motion
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.