Bench dip
General guidance. This page has not been reviewed by a qualified professional yet.
Bench dip. Move hips just in front of the bench, bend elbows slightly and press up only through a pain-free range.
How to do this exercise: Bench dipSetup · movement · load
- Set your position
Place hands beside your hips on a stable bench, knees bent and feet close.
- Make the movement
Move hips just in front of the bench, bend elbows slightly and press up only through a pain-free range.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Avoid deep lowering; use a cable pushdown if your shoulders feel uncomfortable.
Your body provides resistance. Begin with an easier variation or a shorter range that you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Bodyweight
Main muscles
Triceps
Supporting muscles
Chest, Front deltoids
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Place hands beside your hips on a stable bench, knees bent and feet close.
- Move hips just in front of the bench, bend elbows slightly and press up only through a pain-free range.
Common mistakes
- Avoid deep lowering; use a cable pushdown if your shoulders feel uncomfortable.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.