Bench Dip: how to do it | Athletic Station

How to perform it

Stand with your back to the bench and place your hands on the edge with your arms extended and your hands about shoulder-width apart.
Keep your feet on the floor in front of your body with your knees bent to make the movement easier.
Slide your hips forward off the bench while keeping your torso close to the support.
Begin by bending your elbows and lowering your body with control.
Keep your elbows pointing backward rather than flaring excessively to the sides.
Lower through a comfortable range of motion without forcing your shoulders.
Push into the bench to return to the starting position, extending your arms with control.
Exhale as you rise and inhale as you lower.

What you should feel

Greater triceps activation, with secondary involvement of the shoulders and chest. The effort should remain controlled through the back of the arms, without pain in the shoulders, wrists, or elbows.

Groups mentioned in the description

Chest Shoulders Triceps

Exercise questions

How do you perform Bench Dip?

Stand with your back to the bench and place your hands on the edge with your arms extended and your hands about shoulder-width apart. Keep your feet on the floor in front of your body with your knees bent to make the movement easier. Slide your hips forward off the bench while keeping your torso close to the support. Begin by bending your elbows and lowering your body with control. Keep your elbows pointing backward rather than flaring excessively to the sides. Lower through a comfortable range of motion without forcing your shoulders. Push into the bench to return to the starting position, extending your arms with control. Exhale as you rise and inhale as you lower.

What does Bench Dip work?

Pressing movement that emphasizes the chest, triceps, and shoulders while controlling elbow flexion and extension.

What should you feel during Bench Dip?

Greater triceps activation, with secondary involvement of the shoulders and chest. The effort should remain controlled through the back of the arms, without pain in the shoulders, wrists, or elbows.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.