Bench Dip Form Check
Wondering if your bench dip is solid? Prop up your phone — GOODREPS watches your elbow angle (shoulder → elbow → wrist) live and scores every rep while you train your triceps, with chest and shoulders assisting. Free in your browser today; coming to Google Play and the App Store.
Coming to Google Play & the App Store▶ Try The Form Check
LIVEHOW TO DO A PROPER BENCH DIP
Setup Hands on a bench behind you, side-on to the camera, legs out front.
- Lower your hips by bending your elbows straight back.
- Go until your elbows are ~90°.
- Press back up — keep elbows tucked, not flared.
Same sheet as the ⓘ panel in the app — animated demo included.
THREE STEPS TO A SCORED BENCH DIP
Prop your phone and get in frame
Phone at roughly torso height, set up side-on to the camera. A quick camera test checks lighting, distance, and angle before you start.
The camera locks a 17-point skeleton on you
GOODREPS measures your elbow angle (shoulder → elbow → wrist) on-device — no wearables. A sturdy bench or chair behind you — hands on the edge, feet out.
Move — and watch the form bar
The bar fills from ~155° toward ~80° at the bottom. Cut range short and it tells you; full ROM is what counts.
WHAT THE CAMERA WATCHES
- Elbow bend from lockout near 155° down toward 80°.
- Shoulders staying down as you lower.
- Hips close enough to the bench that you are dipping, not sitting on the floor far away.
COMMON BENCH DIP MISTAKES
Diving too deep for your shoulders
Stop before the shoulder complains. Depth is optional; joint health is not.
Flaring elbows wide
Keep elbows tracking back, not out to the sides like a flapping press.
Shrugging into the ears
Depress the shoulders. The neck should stay long.
Using a shaky chair
If the bench moves, the set ends. Stability first.
PRIVATE BY DESIGN
Pose detection runs in your browser via TensorFlow.js. Camera frames are analyzed in real time and immediately discarded — nothing is recorded, nothing leaves your phone, and we never see them. Sign-in is optional; skip it and everything stays local.
QUESTIONS, ANSWERED
Do I need any equipment to check my bench dip form?
Just your phone for most variations. Add free weights when the pattern is clean — the app still scores the movement either way.
Does it work in a home gym or low light?
Run the built-in camera test first — it checks your lighting, distance, and angle with live green checks before you start. If a rep still slips through, manual counting is always one tap away.
Is my camera feed uploaded anywhere?
No. Pose detection runs entirely on your phone, in your browser. Frames are analyzed in real time and immediately discarded — nothing is recorded, nothing is uploaded.
RELATED GUIDES
Free forever — camera counting for all 60 exercises, no account needed. Pro (voice coaching, programs, depth-camera form checks) is $7/mo, $49/yr, or $99 once. No ads, ever.