Beginner exercise
Bench Dip
Technique
How to perform Bench Dip
- Sit at the edge of a stable bench with your hands beside your hips, then move your hips just clear of the edge.
- Extend your legs forward with your heels on the floor and support your torso through your hands.
- Bend your elbows to lower your body beside the bench, allowing the shoulders to extend behind you without forcing a fixed depth.
- Keep the movement controlled and avoid flaring the elbows abruptly or letting the hips drift far from the bench.
- Press through your hands and extend your elbows to lift back to the starting position.
- Repeat while keeping your heels grounded and the bench stationary.
Programming relevance
Muscles involved
Primary targets: Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.
MuscleScoreRole
Calisthenics graph
Progression relationships
These relationships describe graph position, not personal readiness.