Bench Dips

Muscles Bench Dips Works

Main muscleHold one dumbbell overhead, bend your elbow to lower it behind your head, then straighten your arm again. The main muscle driving this movement is your triceps. Your triceps stretch at the bottom and contract to extend your elbow.

Supporting musclesYour core keeps your torso from leaning to one side, and your rotator cuff helps keep the shoulder stable.

How it should feelAs you lower the dumbbell, the back of one upper arm should stretch. As you raise it, that same triceps should shorten and squeeze.

Signs you're offIf your elbow drifts forward or your torso leans to the side, your shoulder and side body are taking over. A wobbling dumbbell can increase shoulder stress.

Remember thisKeep your elbow beside your head and extend the arm by squeezing one triceps.

Muscles used

• Tricepsback of the upper arms
• Lower pecslower chest near the sternum
• Front deltsfront of the shoulders
• Coremuscles around the abs, lower back, and pelvis
• Obliquesside abs running from the ribs toward the pelvis

Setting Up for Bench Dips

Setup orderPrepare a stable bench → Clear the space in front of the bench

• Bench fixing

  Set it like thisUse a flat and stable bench.

  How to checkMake sure the bench does not slide or wobble when you press the end of the bench with your hand.

• Front space

  Set it like thisLeave some space in front of the bench so you can sit down.

  How to checkYou just need space to get down in front of the bench, without any walls, equipment, or people.

Watch out forAvoid starting with a wobbly bench or the space in front of the bench is narrow when starting.

Stance for Bench Dips

Foot widthPlace your hands on the edge of the bench, and keep your feet on the floor.

Where your weight goesPress through both hands into the bench and both feet into the floor.

Upper body positionSet your hand and foot position so your hips are just in front of the bench.

Why it mattersIf your hands or feet are unstable, your shoulders may feel uncomfortable as you lower.

How to Grip for Bench Dips

Grip typeDo not hold a handle; place both whole palms on the edge of the bench.

Grip widthPlace your hands about shoulder-width apart beside your hips.

How hard to gripPoint your fingers forward, and do not let your wrists bend.

The Key Point for Bench Dips

Keep your shoulders from rising, bend your elbows back, and push off the bench with your palms to come up.

Think of it like thisKeep your shoulders low and your palms on the bench.

Before the fixYour shoulders rise toward your ears, or your body is lowered too deeply.

After the fixStrengthens the back of the arms and reduces the strain on the shoulders.