Bench Dip

Bench Dip — the MultiAdam movement guide for clean, controlled execution.

How to Perform

1. Place the hands on the bench beside the hips.
2. Move the hips slightly in front of the bench.
3. Bend the elbows backward and lower under control.
4. Press through the hands to return.

Coaching Tips

• Keep shoulders down and back.
• Point elbows backward.
• Use a pain-free shoulder range.

Common Mistakes

• Elbows flaring wide.
• Shoulders rolling forward.
• Lowering beyond control.