Dumbbell Bench Dip
Dumbbell Bench Dip Exercise Description
The dumbbell bench dip is a bodyweight dip performed with hands on a bench and feet on the floor, with optional added load placed across the lap. It primarily targets the triceps brachii, with assistance from the anterior deltoids and pectoralis major, while the scapular stabilizers help control shoulder position. The movement involves controlled elbow flexion and extension with the shoulders held in slight extension behind the torso. Keeping the shoulder blades depressed and slightly retracted (shoulders down and back), the forearms near vertical, and the torso close to the bench helps maintain joint alignment. Limit depth so the upper arms reach roughly parallel to the floor or elbows approach about 90 degrees, avoiding excessive shoulder extension. Use a smooth, controlled tempo and a comfortable, controlled range throughout.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bench, Dumbbell
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Single-joint
- Muscle Location: Deep Tricep
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Dumbbell Bench Dip Exercise
‘- Sit on the edge of a sturdy bench; place hands beside hips, fingers forward, firm grip.
– If loading, set a dumbbell horizontally across your lap/hips and secure it with your thighs.
– Walk feet forward and extend legs with heels on the floor; slide hips off the bench.
– Stack wrists under shoulders; keep torso close to the bench and neck/spine neutral.
– Set shoulders: draw shoulder blades down and slightly back; keep chest tall.
– Inhale and lower by bending elbows straight back, forearms near vertical, elbows close to your sides.
– Stop when upper arms are roughly parallel to the floor (about 90° at the elbows), shoulders centered.
– Exhale and press through the bench to extend elbows, finishing tall without forcefully locking out.
– Maintain shoulders down (no shrugging) and keep the dumbbell stable throughout each rep.
– Return hips to the bench before removing the dumbbell; avoid flaring elbows, bouncing, or drifting away from the bench.
Dumbbell Bench Dip Tips
‘- Place your hands beside your hips with fingers pointing forward and maintain a firm grip on the bench.
– If adding load, position the dumbbell horizontally across your lap/hips and secure it tightly with your thighs.
– Walk your feet forward, extend your legs with heels on the floor, then slide your hips just off the bench.
– Stack your wrists directly under your shoulders and keep your torso close to the bench as you dip.
– Keep your neck and spine neutral, with your chest tall and shoulder blades drawn down and slightly back.
– Lower by bending your elbows straight back, keeping your forearms near vertical and elbows close to your sides.
– Limit depth so your upper arms are roughly parallel to the floor (about 90° at the elbows) to avoid excessive shoulder extension.
– Use a smooth, controlled tempo through a comfortable range of motion on both the lowering and lifting phases.
– As you press back up, exhale and extend your elbows to a tall position without forcefully locking them out.
– Throughout each rep, keep your shoulders down (no shrugging), the dumbbell stable, and avoid flaring elbows, bouncing, or drifting away from the bench.
Dumbbell Bench Dip Beginner Introduction
The dumbbell bench dip is a bench-based bodyweight exercise, sometimes performed with extra resistance resting over the hips. The body is supported by the hands behind the back on a sturdy bench while the heels press into the floor, allowing the hips to hover in front of the seat. From there, the movement centers on bending and straightening the elbows so the body lowers and lifts in a smooth, deliberate rhythm.
This dip style places most of the effort on the triceps, with helpful contribution from the chest and the front of the shoulders. Muscles around the shoulder blades and upper back contribute by steadying the shoulders so the arms can work through a strong, comfortable range. The arms travel through roughly a right angle at the elbows, emphasizing control rather than extreme depth. The torso stays close to the bench with a tall, stable upper body, encouraging steady joints and a solid, grounded feeling throughout each repetition.