Bench Dip
Hands on a bench behind you and feet out in front, lower the hips by bending the arms, then press up.
- Pattern
- Arms
- Equipment
- Bodyweight
- Works
- Triceps, chest
- Loads
- Shoulders, elbows, wrists
If something hurts
Not medical advice. Sharp pain, numbness or swelling needs someone qualified to look at it.
Each swap below spares one joint.
Shoulder Triceps Pushdown (Cable)
Triceps without the shoulder stretch.
A kickback's wrist stays neutral, not bent back on a bar.
How Swolver coaches it
This lift is read from your own sessions. When it goes flat for four weeks, Swolver names the likely cause in plain words, such as weekly sets that dropped, and the one change to make. The rules are all on the method page.