Vertical push
Bench dip
Quick facts
- Intermediate
- Chair
- Triceps
- Shoulders
- Chest
- reps
- ~2.5 s per rep
Bench dips target the triceps and the rear of the shoulders, muscles that play a supporting role in regular push-ups. You support yourself on the edge of a chair behind you and bend your elbows to lower your hips toward the floor. Straight legs make it harder; bent knees make it accessible at any level.
How to do it
-
Sit on the edge of a sturdy chair, grip the edge beside your hips with fingers forward, and slide your hips forward off the seat.
-
Bend your knees to 90 degrees (easier) or extend your legs onto your heels (harder). Shoulders down, chest open.
-
Bend your elbows straight back and lower your hips until your upper arms are parallel to the floor, no deeper, to protect the shoulders.
-
Press back up to straight arms without shrugging.
Coaching cues
- Elbows back, not out
- Shoulders down
- Hips close to the chair
Common mistakes
- Dropping too deep so the shoulders roll forward
- Shrugging the shoulders toward the ears
- Hips drifting far from the chair
Breathing
Inhale as you lower, exhale as you push up.
Used in courses
Related exercises
FAQ
What are the most common mistakes in Bench dip?
The most common ones: dropping too deep so the shoulders roll forward; shrugging the shoulders toward the ears; hips drifting far from the chair. Watch for them from the first rep.
What should I focus on during Bench dip?
Keep these cues in mind: elbows back, not out; shoulders down; hips close to the chair.
How should I breathe during Bench dip?
Inhale as you lower, exhale as you push up.
Train it inside a program
Bench dip is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.