this content is only accessible to basic members. Become a member to access this exclusive content.

Are you a member ?

Bench Dips

  1. Sit perpendicular on a bench and place your hands on it shoulder-width apart.

2. Hold your bodyweight while you bring your hips forward and extend your legs and put your heels on the ground.


3. Stick your chest out and unshrug your shoulder and keep this position at all times.


4. Lower your hips by bending your elbows and keep them tucked in.


5. Once your upper arms are parallel to the ground, pause for a moment and raise yourself back to the starting position by extending your elbows.

Doable at:

Muscle group/groups:

Working muscle/muscles: