Step 1: Start in a seated position with your knees extended and locked, your heels on the floor, and your hips held a couple of inches in front of a seat, at seat level. Support yourself with your hands behind you on the seat, with your elbows extended. Your hands should be spaced apart at shoulder width.

Bench Dip1LR

Step 2: Lower your body, bending your elbows to a 90-degree angle.

BenchDip2.LR

Step 3: Press upward through your palms until your elbows are fully extended, your hips are at seat level, and you’re in the starting position.

Bench Dip1LR

Modification 1: For a beginner dip, movement can be modified by performing dip with knees bent at a 90 degree angle and feet flat on the floor. The rest of the move is identical.

DipModLR

Modification 2: Movement can be performed from a sofa or chair to create a “sofa/chair dip”