Hand-Release Dip – Bench

1. Sit on the edge of a sturdy bench or chair.
2. Place your palms on the edge, directly under your hips, with fingers wrapping slightly around the edge for stability.
3. Extend your legs in front of you (straight for harder, bent knees for easier) and lift your glutes off the bench, supporting your weight with your arms.
4. Slowly lower your hips toward the floor by bending your elbows until they are at a 90° angle.
5. At the lowest point, momentarily lift your palms off the bench, keeping your body in position, before immediately replacing them.
6. Push up powerfully, driving through your palms, to return to the starting position.
7. Squeeze your triceps at the top.
8. Repeat the movement for your desired number of repetitions.

Results