Video: “How to do a Bench Dip | Proper Form & Technique | NASM” by National Academy of Sports Medicine (NASM) on YouTube. Plays in YouTube's privacy-enhanced mode.
How to do it
A bodyweight exercise for the back of your arms using a bench or sturdy chair.
- Sit on the edge of a bench with your hands next to your hips, fingers pointing forward.
- Slide your hips off the bench with your knees bent and feet flat.
- Bend your elbows to lower your body until your upper arms are about parallel to the floor.
- Press back up until your arms are straight.
Tips and safety
- Keep your back close to the bench.
- Stop if you feel pain at the front of your shoulders; try the overhead triceps extension instead.
Move within a comfortable range and stop if you feel pain. If you have an injury or health condition, check with a qualified professional first.
Keep going
