How to do the Bench Dip
Sit on the edge of a bench and place your hands beside your hips.
Slide your hips off the bench with your legs bent or straight.
Lower your body by bending your elbows to about 90 degrees.
Push back up until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 6–15 | 1 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Bench Dip doesn’t suit your gym or your joints.
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