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Bench Dip
- 1 - Find a sturdy bench, chair, or parallel bars. Sit on the edge of the bench with your hands gripping the edge, fingers pointing forward, and your palms placed firmly next to your hips.
- 2 - Extend your legs in front of you, keeping your heels on the ground, and your toes pointing up.
- 3 - Slide your hips off the bench, so you are no longer sitting on it. Your arms should support your body weight, and your torso is just in front of the bench. Your knees should be slightly bent.
- 4 - Slowly lower your body by bending your elbows. Keep your elbows pointing backward, close to your body, and lower yourself until your elbows are at about a 90-degree angle or slightly less. Your upper arms should be parallel to the ground.
- 5 - Press through your palms to straighten your arms and return to the starting position. Exhale as you push up.
- 6 - Perform the desired number of repetitions. Aim for 10-15 repetitions or adjust based on your fitness level.
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