Bench Dip overview
The Bench Dip is a classic bodyweight exercise that targets the triceps, chest, and shoulders. It’s an effective compound movement that can be performed using parallel bars, dip stations, or the edge of a sturdy bench. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Bench Dip in your upper body training routine.
The Bench Dip primarily targets the triceps, chest, and shoulders.
Bench Dip – how to perform
- Step 1: Begin by sitting on the edge of a sturdy bench, platform, or chair with your hands gripping the edge, fingers pointing forward.
- Step 2: Slide your hips off the bench and position your feet about hip-width apart, knees bent at a 90-degree angle.
- Step 3: Keep your back close to the bench, and your elbows pointing straight back.
- Step 4: Inhale and lower your body by bending your elbows until your upper arms are parallel to the ground or as low as your flexibility allows.
- Step 5: Exhale and push through your palms to extend your elbows, returning to the starting position.
Perform each repetition with controlled movements, focusing on the engagement of the triceps and chest.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Keep your back close to the bench throughout the movement.
- Maintain a neutral spine and engage your core for stability.
- Control the descent and ascent to maximize muscle engagement.
- Use a stable surface and avoid excessive shoulder stress.
Variations
- Weighted Bench Dip: Add resistance by placing a weight plate on your lap or using a dip belt.
- Single-Leg Bench Dip: Elevate one foot off the ground to increase the challenge and engage stabilizing muscles.
- Tricep Dip on Parallel Bars: Perform the exercise using parallel bars for a different hand position and muscle engagement.
- Bench Dip with Leg Raise: Combine the bench dip with leg raises for an added core workout.