Bench Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Sit on the edge of a flat bench and put the hands beside the hips, fingers curled over the edge.
- Walk the feet out until the legs are straight with the heels on the floor, and slide the hips forward just off the bench.
- Bend the elbows straight back, not out to the sides, and lower the hips until the upper arms are about parallel to the floor.
- Keep the hips close to the bench and the chest up, then press through the palms until the arms are straight.
FORM TIPS
- Stop at upper arms parallel. Going deeper drives the front of the shoulder forward, and that is where this exercise hurts people.
- Bending the knees and bringing the feet in takes weight off the hands. To make it harder, put the heels up on a second bench or rest a plate on the thighs.
TARGET MUSCLES
Primary
- Triceps
Secondary
- Chest
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.