Frames from Coach Cole's demo in the Corebound videos.
Setup
Brace the bench against a wall. Sit on the edge, place your hands beside your hips with fingers pointing forward, then slide your hips just off the front with your knees bent and feet flat.
Step by step
- Hands on the bench edge, fingers forward.
- Shoulders down, chest proud.
- Lower to about 90 degrees at the elbow.
Cole's tip
Keep your hips brushing the bench. The further they drift away, the more strain on the front of your shoulders.
Common mistakes
- Dropping too deep (shoulder strain).
- Shrugging shoulders to the ears.
- Hips drifting away from the bench.
Make it easier or harder
Easier option
Feet closer, shorter range.
Harder option
Legs straight, heels on the floor.
Variations in the programs
Bench Dip (Legs Straight)
In Calisthenics
- Legs straight, heels down
- Keep your hips close to the bench
- Lower to 90 degrees, then press
Easier: Bend the knees · Harder: Slow 3-second lowering
Safety
- Never go past about 90° at the elbow.
- Skip dips if your shoulders complain and do extra incline push-ups instead.
- Check the bench is stable and can’t tip.
- Stop if you feel sharp or joint pain, numbness or tingling, chest pain, dizziness or unusual breathlessness. Effort and muscle burn are normal; pain is not.
If you have an injury or medical condition, check with your doctor before trying a new exercise. This guide is general education, not medical advice.
