Chest Dip On Bench
Chest Dip On Bench Exercise Description
The chest dip on bench is a bodyweight pressing variation performed with the hands on a stable bench to emphasize the pectoralis major, with strong assistance from the anterior deltoid and triceps brachii. A slight forward torso lean and elbows that travel a bit away from the trunk increase the chest’s role compared with a strictly vertical, triceps‑dominant bench dip. The movement pattern combines shoulder extension and horizontal adduction with elbow flexion/extension, while maintaining scapular depression to keep the shoulders down and stable. Keep a neutral spine, ribs stacked over the pelvis, and control the range to avoid excessive shoulder extension at the bottom. Use smooth, deliberate motion to keep tension in the chest and maintain joint alignment throughout.
- Muscle Groups: Chest, Pecs
- Target Muscles: Pectoralis Major - Sternal Head
- Assisting Muscles: Deltoid - Anterior, Triceps Brachii - Lateral Head
- Stabilizing Muscles: Infraspinatus, Pectoralis Minor, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Chest
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bench, Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Chest Dip On Bench Exercise
‘- Sit on the bench edge and grip the front edge beside your hips; fingers forward, thumbs on top; hands just outside hip width.
– Walk your feet forward and slide your hips off the bench; knees slightly bent; heels grounded under or slightly ahead of knees.
– Set posture: ribs down, neutral spine, chest tall; depress the shoulder blades (avoid shrugging).
– Lean the torso slightly forward from the hips so the chest is just ahead of the hands.
– Inhale; bend the elbows and lower under control, letting elbows track about 30–60° from your sides; keep forearms roughly vertical.
– Guide the sternum forward and down between the hands while maintaining scapular depression and light retraction; avoid the shoulders gliding forward.
– Stop when upper arms are near parallel to the floor and shoulders are roughly level with, or slightly above, the elbows.
– Press through the palms to extend the elbows and return; exhale as you lift, maintaining the slight forward lean and stable shoulder blades.
– Finish tall with elbows straight but not forcefully locked; shoulders down and gently protracted.
– Reset your posture and repeat with the same controlled path and depth each rep.
Chest Dip On Bench Tips
‘- Place your hands on the front bench edge just outside hip width, fingers pointing forward and thumbs on top.
– Walk your feet forward and slide your hips off so your knees are slightly bent with heels grounded under or just ahead of your knees.
– Set your posture before each rep: ribs down, neutral spine, chest tall.
– Depress your shoulder blades and avoid shrugging to keep the shoulders down and stable.
– Lean slightly forward from the hips so your chest is just ahead of your hands.
– As you lower, let your elbows track about 30–60° away from your sides while keeping your forearms roughly vertical.
– Guide your sternum forward and down between your hands, maintaining scapular depression and light retraction so the shoulders don’t glide forward.
– Control your depth: stop when your upper arms are near parallel to the floor and your shoulders are level with or slightly above your elbows.
– Inhale as you bend your elbows to lower; exhale as you press through your palms to return to the top.
– Finish each rep tall with elbows straight but not forcefully locked, shoulders down and gently protracted, then reset your posture before the next rep.
Chest Dip On Bench Beginner Introduction
The chest dip on bench is a bodyweight push exercise that uses a solid bench for hand support to highlight the chest muscles, while the front shoulders and triceps assist strongly. Compared with a more upright, arm-focused bench dip, this version places more demand on the front of the torso by combining a mild forward lean with a controlled arm path. It suits lifters who want a pressing motion that challenges the upper body without adding external weight.
During the movement, the body lowers as the elbows bend and the arms move slightly out from the sides, bringing the upper arms in line with the floor before pressing back up. The torso stays gently tilted forward, with the spine in a natural position and the chest guided between the hands. Throughout the exercise, the shoulder blades are held down and slightly back so the shoulders remain stable, and the motion stays smooth and deliberate to maintain steady tension on the chest and arms.