Bench Dip

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Bench Dip

Instructions

Preparation

Sit on inside of one of two benches placed parallel, slightly less than leg's length away. Place hands on edge of bench, straighten arms, slide rear end off of bench, and position heels on adjacent bench with legs straight.

Execution

Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches floor. Raise body and repeat.

Comments

Bench height should allow for full range of motion.

Easier

Resistance can be reduced by placing heels on floor.

Harder

Weight can be placed on lap to increase resistance or movement can be peformed on parellel bars.

Classification

 Utility: Basic
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

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