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Arms

Bench dip: how to do it with good form

Bench dips train the back of the arms with nothing more than a bench or chair and your bodyweight.

How to do it

  1. 1

    Sit on the edge of a bench with your hands next to your hips, fingers pointing forward.

  2. 2

    Slide your hips off the bench, legs bent or straight.

  3. 3

    Bend your elbows straight back and lower until your upper arms are roughly parallel to the floor.

  4. 4

    Press up through your palms until your arms are straight.

Common mistakes

  • Elbows flaring out to the sides.
  • Going so deep that the shoulders roll forward.
  • Hips drifting far away from the bench.

Log it in Healti

The same exercise, with the animation and your sets, weights and records in one place.

More arms exercises

Healti provides general information about nutrition and training. It is not medical advice.