push · beginner
Bench Dip
Also called: triceps bench dip, chair dip
No demo clip here — the movement is coached inside the session itself. Every workout in the library is a follow-along.
Coaching cues
- hands under shoulders, fingers off the edge
- keep hips close to the bench
- bend elbows straight back
- press up without shrugging
Common mistakes
- drifting the hips far from the bench
- dropping so deep the shoulders roll forward
- shrugging the shoulders toward the ears
Take care with: shoulder, wrist. Members who list these injuries never see this exercise in a program.
Easier: Knee Push-Up
Harder: Dip