Bench Dip
A bench dip is a bodyweight pressing exercise with the hands supported behind the torso on a bench or platform while the elbows flex and extend.
Movement and evidence
A bench dip is a bodyweight pressing exercise with the hands supported behind the torso on a bench or platform while the elbows flex and extend. Exercise setup and variation change joint demands and muscle contribution. The cited evidence supports specific tested conditions, not universal isolation or one mandatory technique.
ACSM resistance-training position stand 2026
Programming and limits
Use a controlled range and a load or pace suited to current ability. Progress according to training response. No exercise alone guarantees injury prevention, body-composition change or faster HYROX® performance.
ACSM resistance-training position stand 2026
FAQ
What defines this exercise?
A bench dip is a bodyweight pressing exercise with the hands supported behind the torso on a bench or platform while the elbows flex and extend.
Is there one required load or pace?
No. It should match technique, ability and training response.
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