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Bench Dip

How to do it step by step, and the muscles it works.

Body part
Arms
Equipment
Bodyweight
Type
Compound
  1. Bench Dip, position 1 of 2Position 1 of 2
  2. Bench Dip, position 2 of 2Position 2 of 2
Everkinetic, CC BY-SA 4.0

How to do it

  1. Sit on the edge of a bench and put your hands on its edge beside your hips, fingers pointing forward.
  2. Slide your hips forward off the bench and straighten your legs in front of you, or bend your knees to make it easier.
  3. Lower your hips by bending your elbows to about 90°, then press back up to straight arms.
  4. Keep your back close to the bench and your elbows pointing back, and don't sink so low that your shoulders roll forward.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

Also known as

Bench Dips · Bench Dip (Bodyweight)

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