Bench Dips

Challenge Details

• Level 1: 15 reps = 10 points
• Level 2: +15 reps = +10 points (total of 20 points)
• Level 3: +15 reps = +10 points (total of 30 points)
• Level 4: +15 reps = +10 points (total of 40 points)
• Open-ended: Do as many full sets of 15 reps as possible to earn more points.

TBW: Total Body Weight - Your latest recorded weight.

Warning

Avoid if you have shoulder, wrist, or elbow pain

Breaks

• You are allowed only one 30-second break during the challenge.

Notes:

• ​The break must be taken after finishing a full set (after 15, 30, 45 reps, etc.).
• If you stop mid-set, the incomplete reps do not count (example: stopping at 25 reps only counts the first 15).
• Start at the highest level you can complete, then train to reach the next levels.
• Supervision Required: This challenge must be completed at the EWC in the presence of an Exercise Specialist to ensure proper form and safe completion

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How to Complete the Challenge:

• Sit on the edge of a bench and place your hands beside your hips.
  
• Slide your hips forward off the bench with your fully legs extended.
  
• Bend your elbows to lower your body straight down toward the floor.
  
• Push through your palms to lift back up to the starting position.

How to Train for This Challenge:

If the challenge is too difficult right now, you can train for it using the easier alternatives below. Remember: to earn points, you must complete the actual Challenge version, not the below practice variations.

• Easiest: Cable Triceps Extensions
• Easier: Bent-Knee Bench Dips (easier)

​Suggested Training Schedule:

• Practice your chosen dip version using the challenge levels 1–2 times per week, with 1–2 days of rest between.
• When you can reach a high level of your current variation (example: 45 reps in bent-knee dips), move up to the next harder version.

Cable Triceps Extensions:

• Stand facing the cable machine and grab the bar with elbows close to your sides.
• Start with elbows bent and the bar at chest or upper-rib level.
• Push the bar straight down until your arms are fully extended.
• Return slowly to the starting position with control.

Bent-Knee Bench Dips:

• Sit on the bench edge, place hands beside your hips, and bend your knees with feet flat.
• Slide your hips forward off the bench while keeping your back close to it.
• Lower your body straight down by bending your elbows.
• Push through your palms to return to the starting position.