Intermediate
Bench Dip
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Bench Dip primarily targets the muscles in your triceps, chest, and shoulders. Whether you want to ease some pressure or take on more of a challenge, bench dips are versatile to add to your routine.
Exercise Instructions
-
Step 1
Set up two benches next to each other about three feet apart. Sit on the brink of a bench with your hands by your hips and your feet on the opposite bench. Grasp the bench and press down with your palms, lifting your hips to the starting position. Your arms should be fully extended, and your elbows should be locked. -
Step 2
Slowly lower your hips by bending your elbows until they form a 90-degree angle. Pause for a few seconds, and squeeze the triceps to return to the starting position.
Muscle Groups
Bench Dip targets Delts, Shoulders, Triceps as seen below.
Exercise Tips
- To protect your shoulders, be sure to position your hands in a comfortable position shoulder-width apart.
- Don't lower your body too low. Stop when your arms form a 90-degree angle.
- Make sure to pause at the top of each rep, so you really contract your triceps.
Bodyweight Dip
Intermediate
Weighted Dip
Intermediate
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