. .

Bench Dip

(1 user rating)     views   views: 24247

Type basic
Mechanics compound
Direction push
Equipment 2 flat benches
Additional Equipment -
x Rate Bench Dip

Itīs an effective exercise.

Itīs a practicable exercise.

Itīs an often applied exercise.

Rate Exercise Add to Favorites Tell a friend





Position two flat benches parallel to each other and sit on one bench. Place hands on edge of bench, close to bottom. Extend arms to raise body off bench and place heels on edge of opposite bench. Hold body in front of bench, keep legs staight or very slightly bent.


Bend arms to lower body until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat.

Variations / Comments

Let elbows point backward and keep upper arms close to torso.

Bodyweight Only Bench Dip Starting Position Starting Position
Bodyweight Only Bench Dip Ending Position Ending Position


Target Triceps Brachii
Synergist Pectoralis Major, Sternal | Pectoralis Major, Clavicular | Deltoid, Anterior | Rhomboids | Latissimus Dorsi
Stabilizers Biceps Brachii | Trapezius, Lower
Bodyweight Only Bench Dip Muscles Front
Bodyweight Only Bench Dip Muscles Rear
High End Visualizations
Click Here