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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
Target
Also works
- Equipment
- Bodyweight, Bench or chair
- Level
- Beginner
- Tempo
- Lift 1 s · Lower 2 s
How to do the bench dip
- 1Sit on the edge of a bench, hands beside your hips, fingers forward.
- 2Slide your hips off the bench with your feet out in front.
- 3Bend the elbows to lower your hips until the upper arms are about parallel to the floor.
- 4Press back up to straight arms.
When to pick it: Pick it when training at home; bend the knees to make it easier.
Form cues
- Hips close to the bench
- Elbows point back
- Shoulders down
Common mistakes
- Dropping too low and straining the shoulders
- Elbows flaring out
- Pushing with the legs
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
