Exercise preview

Bench dip

30 seconds · Rest 15 seconds

1. Sit on the edge of a bench or sturdy chair. Put your hands beside your hips with your fingers over the edge.
2. Slide your hips off the front. Keep your knees bent and feet flat to make it easier, or straighten your legs to make it harder.
3. Bend your elbows straight back and lower until your upper arms are level with the seat.
4. Push through your palms to straighten your arms. Keep your shoulders down, away from your ears.

Beginner