Bench Dips

Toned arms
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Coach's Tips

It's a very simple workout that you can do not only on benches but also on the floor, chairs, and tables!

How to Bench Dips

Starting Position

1. Make sure to keep your elbows in line with your shoulders throughout the exercise.

2. Avoid locking your elbows at the top of the movement.

3. Take care not to let your hips sag or your butt dip towards the floor.

Proper Form

1. Lift your hips off the bench, and extend your legs out in front of you.

2. Bend your elbows and lower your body until your upper arms are parallel to the floor.

3. Push back up until your arms are extended.

Breathing Technique

1. Inhale as you lower your body.

2. Exhale as you push back up.


1. Sit on a flat bench with your feet flat on the floor and your hands next to your hips.

2. Place your palms on the bench, slightly wider than shoulder-width apart.

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