Movement Demo – Dips Off Bench

Rogue athlete Arielle Loewen demonstrates proper form for dips off a bench in this quick and simple movement demo from Rogue HQ.

The bodyweight dip is a classic gymnastics pressing movement that builds upper body strength, and is a foundational movement to learning more complex gymnastic movements such as key ring dips and muscle-ups

This exercise can be performed on a bench (as shown) parallel bars, dip bars, boxes, or rings and the athlete lowers their body until the shoulder is below the elbow, then presses back to full extension.
It develops pushing strength through the triceps, chest, and shoulders, and is an essential upper body strength movement that requires minimal equipment.

Benefits

• Builds pressing power in chest, triceps, and anterior delts.
• Foundational movement to build toward ring dips and muscle-ups.
• Build joint health and stability by improving range of motion and strengthening the connective tissue around shoulders and elbows (when progressed safely).
• Minimal equipment required, just a bench, parallel bars, rings, boxes or can even be done off a chair.
• Great crossover to other movements. The bodyweight dip improves pressing ability for push-ups, HSPUs, and overhead lifts.

Set Up

• Hand on bench, arms fully extended with the legs and heels on the floor. Aim to have the legs parallel to the floor and torso vertical

Execution

• Lower the body by flexing at the elbow – keep the elbows close to the body and do not let them flare out.
• Whole body lowers until the elbow is lower than the shoulder.
• Press through the hands, extending elbows fully until back at lockout.
• Keep a prod chest and shoulders back and down.

Regressions

• Bend the legs at the knees (instead of being straight).
• Use partial repetitions and build range as strength and stamina increases.
• Use tempo eccentrics to build strength .
• From the top, slowly lower the body with control for 5 seconds each rep. Reset.

Progressions

• Place plates on the legs to increase resistance.
• Progress to dips off parallel bars for increased range of motion or rings for increased instability.

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