Bench Dips: How to Do It and When to Progress
- Beginner
How to do it
Place your hands on a bench behind you, fingers pointing forward, legs out in front. Bend your arms and lower your hips close to the bench until your upper arms are about horizontal. Press back up until your arms are straight.
Target range
Aim for 8 to 12 reps in each set.
Ready for the next step
When you reach 12 reps in every set, you are ready for the next level: Parallel Bar Dips.
Where it fits
Step 2 in the Dip progression, which runs from easier to harder.
Train every step with Kolibi
Kolibi starts exactly where you are and grows with you, level by level.