CompoundBodyweight
Bench Dip
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 8–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–6 sets × 3–6 reps (75–90% 1RM, RPE 7–9)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Sit on a bench edge and place hands beside hips, fingers forward or slightly out.
- Slide hips off the bench and walk feet forward to your chosen difficulty.
- Set shoulders down and back; keep chest open.
- Inhale and bend elbows, lowering hips straight down close to the bench.
- Stop when elbows reach about 90 degrees or before shoulder discomfort.
- Press through palms to extend elbows and lift back up.
- Exhale near the top and keep shoulders away from ears.
- Repeat with controlled tempo and stable shoulder blades.
💡Coaching Cues
- ✓
Keep shoulders down—do not shrug.
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Lower close to the bench, not forward.
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Stop at a pain-free depth (often around 90 degrees).
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Elbows point back, not out.
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Use legs only as much as needed; keep tension in triceps.
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Maintain control and proper form throughout.
⚠️Common Mistakes
- ✗
Dropping too deep and irritating the front of the shoulder.
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