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Bench Dip

Calisthenics / Beginner
  • Triceps
  • Chest
  • Shoulders
0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Bench Dip - Learn Proper Bench Dip Form

  1. Step 1: Start the exercise by placing a bench behind your back. Keeping the bench perpendicular to your body and while looking away from it, hold onto the bench with your hands fully extended, shoulder width apart. Your legs will be extended in front of you. Bend forward at the waist. This is the starting position.
  2. Step 2: Lower your body by bending at the elbows until you have moved down far enough so that the angle between your upper arm and forearm is just under 90 degrees.
  3. Step 3: Using your triceps, lift yourself back up into the starting position.

Bench Dip Variations and Bench Dip Alternatives

  1. Variation 1: Put your legs on another flat bench for a more challenging workout.
  2. Variation 2: Have a partner put plates on your lap and make sure they stay in place during the exercise.

Bench Dip Tips

  1. Tip 1: Keep your elbows as close together as possible while moving. Your forearms should be pointing down at all times.
  2. Tip 2: Keep your eyes facing forward while doing the exercise.
  3. Tip 3: Repeat for the number of repetitions you have determined for a set.

Bench Dip Records and Bench Dip Statistics from Site Users

Bench Dip - Similar Exercises

ExercisePrimary MuscleDifficulty
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Bench Dip Workout Programs (Workout Plans that use the Bench Dip)

Workout PlanDifficulty
Thumb Intermediate
Thumb Beginner
Thumb Intermediate
Thumb Beginner
Thumb Intermediate
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Bench Dip Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Triceps orange

Bench Dip Equipment


Bench Dip Training Details

The bench dip is a calisthenics exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only bench dip equipment that you really need is the following: flat bench. There are however many different bench dip variations that you can try out that may require different types of bench dip equipment or maye even require no equipment at all.

Learning proper bench dip form is easy with the step by step bench dip instructions, bench dip tips, and the instructional bench dip technique video on this page. The bench dip is a push exercise for those with a beginner level of physical fitness and exercise experience. Watch the bench dip video, learn how to do the bench dip, and then be sure and browse through the bench dip workouts on our workout plans page!

Bench Dip Sports

Bench Dip Force Type: Push
Bench Dip Mechanics Type: Compound
Bench Dip Other Names: Bench Dips, Triceps dips, dips, table top dips, tabletop dips

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