Primary Muscles
Secondary Muscles
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How to do the Bench Dip - Learn Proper Bench Dip Form
- 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.
- 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.
- Step 3: Using your triceps, lift yourself back up into the starting position.
Bench Dip Variations and Bench Dip Alternatives
- Variation 1: Put your legs on another flat bench for a more challenging workout.
- Variation 2: Have a partner put plates on your lap and make sure they stay in place during the exercise.
Bench Dip Tips
- Tip 1: Keep your elbows as close together as possible while moving. Your forearms should be pointing down at all times.
- Tip 2: Keep your eyes facing forward while doing the exercise.
- Tip 3: Repeat for the number of repetitions you have determined for a set.
Bench Dip Records and Bench Dip Statistics from Site Users
| STATISTIC DESCRIPTION | MALE | FEMALE |
|---|---|---|
| # of times this exercise has been used: | 378 | 51 |
| Average weight for this exercise: | 64 pounds | 0 pounds |
| # of workout plans that include this exercise: | 140 | 140 |
| Popularity Rank (based on number of workouts): | 34 | 34 |
Your Bench Dip Records and Bench Dip Statistics
| STATISTIC DESCRIPTION | MY STATS | |
|---|---|---|
| # of times you have used this exercise: | ||
| Average weight you've used for this exercise: | ||
| Your Popularity Rank (based on number of workouts) | ||
| Sign up now (it's free!) to start building a workout and tracking your exercise stats! Sign up Now | ||
Bench Dip Chart - Average Bench Dip Weight Lifted
Bench Dip - Similar Exercises
| Exercise | Primary Muscle | Difficulty | |
|---|---|---|---|
 |
Alternating Skull Crusher | Triceps | Intermediate |
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Behind Head Skull Crusher | Triceps | Intermediate |
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Bench Dip | Triceps | Beginner |
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Chin Skull Crusher | Triceps | Intermediate |
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Close-Grip Bench Press | Triceps | Beginner |
Bench Dip Workout Programs (Workout Plans that use the Bench Dip)
| Workout Plan | Difficulty | |
|---|---|---|
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No Weights Workout Plan | Intermediate |
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Cristiano Ronaldo Workout Plan | Expert |
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Beginner Workout Plan | Beginner |
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Tom Hardy "Warrior" Workout Plan | Expert |
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Weight Loss Workout Plan | Beginner |
Bench Dip Muscles Worked
Bench Dip Equipment
| Name |
|---|
| Flat Bench |
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
