Bench Dip

Starting Position

• Position two benches about the length of your legs apart.
• Place your hands shoulder-width apart, fingers facing forwards, on the edge of one bench.
• Place your heels on the other bench so that your legs form a straight bridge between the two benches.

The Movement

• Bend your elbows and lower your body until your elbows make an angle of 90°.
• Hold for a count of two; then straighten your arms to bring you back to the starting position.

Tips

• Keep your back close to the bench.
• Do not lock or snap out your elbows at the top of the movement.
• Keep your elbows directed backwards during both the lowering and raising phases.
• Do not shorten the downwards phase. . Keep the movement slow - do not rush the reps.

Variations

Easier
Place your feet flat on the floor instead of ana bench.

Advanced
Place a weight disc across your lap to increase, the resistance.