Bench Dip
Muscle Groups: Triceps
Bench Dip focuses on Triceps, with 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 the edge of a bench with your hands gripping the bench next to your hips, fingers pointing forward.
- 2
Extend your legs forward with your knees bent and feet flat on the floor, then slide your hips off the bench.
- 3
Lower your body by bending your elbows, keeping them pointing straight back, until your upper arms are parallel to the floor.
- 4
Push through your palms to extend your elbows and lift your body back up to the starting position.
Secondary Muscles
While Bench Dip primarily targets Triceps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include 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.
