Bench Dip
Muscle Groups: Triceps
Bench Dip focuses on Triceps, with Chest, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Bench Dip with proper form and technique.
- 1
Sit on a flat bench with your hands gripping the edge behind you, fingers pointing forward and hands shoulder-width apart.
- 2
Slide your hips off the bench, keeping your legs extended or bent, and support your weight with your arms.
- 3
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor.
- 4
Push back up by extending your elbows, returning to the starting position with straight arms.
Secondary Muscles
While Bench Dip primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Bench Dip, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Bench Dip, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
