Bench Dip

Diagram showing a person performing a dip bench exercise, with a labeled start position emphasizing the muscles engaged, and a finish position highlighting the target muscles worked.

Exercise Description

The Bench Dip is a bodyweight exercise that primarily targets the triceps while also engaging the chest and shoulders. Performed using a bench, chair, or other elevated surface, it is a convenient exercise for building arm strength and muscle endurance with minimal equipment. The difficulty can be adjusted by changing leg position or adding external resistance.

Primary Muscles Worked

  • Triceps Brachii

Secondary Muscles Worked

  • Anterior Deltoids (Front Shoulders)

  • Pectoralis Major (Chest)

  • Serratus Anterior

  • Forearm Muscles (Grip Stabilization)

  • Core Muscles (Stabilization)

How to Perform Correctly

Setup

  1. Sit on the edge of a sturdy bench or platform.

  2. Place your hands beside your hips with your fingers pointing forward.

  3. Slide your hips off the edge of the bench.

  4. Extend your legs in front of you with your heels on the floor, or keep your knees bent for an easier variation.

  5. Keep your chest lifted and shoulders pulled back.

Movement

  1. Slowly lower your body by bending your elbows.

  2. Keep your elbows pointing backward and close to your body.

  3. Lower until your elbows reach approximately a 90-degree angle or a comfortable depth.

  4. Pause briefly at the bottom position.

  5. Press through your palms and extend your elbows to return to the starting position.

  6. Squeeze your triceps at the top of the movement.

  7. Repeat for the desired number of repetitions.

Common Mistakes to Avoid

Descending Too Deep

  • Excessive depth can place significant stress on the shoulder joints and connective tissues.

Allowing the Shoulders to Roll Forward

  • Keep your chest up and shoulders back throughout the exercise.

Flaring the Elbows

  • Keep the elbows pointed backward rather than out to the sides.

Moving Too Far Away from the Bench

  • Stay close to the bench to maintain proper mechanics and reduce shoulder strain.

Using Momentum

  • Perform the movement slowly and under control.

Incomplete Range of Motion

  • Lower and raise your body through a full, comfortable range of motion.

Locking Out Aggressively

  • Fully extend the elbows without forcefully snapping them into lockout.

Arm Exercises