Exercise Movement Glossary: Bench Dip



  1. Begin holding a seated position shifted a couple of inches off a bench, hands directly underneath the shoulders, and elbows extended and knees straight and locked out (knees straight).
  2. Lower your body downward, bending the elbows to a 90 degree angle.
  3. Press upward through your palms until the elbows are fully extended again.

Modification for Beginners: Perform the movement the same as instructed above, but with knees bent at about a 90 degree angle and feet planted firmly on the ground.HP_BenchDipMod


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