Step by step
- Sit on the edge of a bench and place your hands beside your hips, fingers forward.
- Slide your hips off the bench with your legs bent or straight.
- Lower yourself by bending your elbows back to about 90°.
- Press up until your arms are straight.
Tip: Legs bent is easier; legs straight or feet on another bench is harder.
Common mistakes
Past 90° the shoulder gets strained. Stop when your upper arms are parallel to the floor.
Keep your back close to the bench.
Your elbows point back, not out to the sides.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Are they bad for the shoulder?
If you lower to about 90° and keep your shoulders down, they usually feel fine. If they hurt, use the cable.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add bench dips to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.