Bench Dips

Upper Strength General Progression 1




  • Development of upper body pushing strength (arm dominant)


Start position of a dip.

Bottom position of a dip.

  • Place your hands on the edge of a chair or bench

  • Position the feet directly in front of you with the legs straight

  • Support your own bodyweight with the elbows extended

  • Tighten the abdominals, pull the chest up, and take a breath in

  • Initiate your descent by breaking the elbows backwards and slightly outwards

  • Lower the hips downwards until the elbows reach just beyond 90 degrees

  • Push against the chair to return to the start position

  • Breathe out as the elbows straighten


  • Learning: 3 x 8–12 repetitions (2–3min recovery) with bodyweight only

  • Strength: 3 x 5–7 repetitions (2–3min recovery) with an additional load at RPE of 7–8